POSTAA KG.T JA TOISTOMÄÄRÄT

3 rounds not for time
Row 500m
30m Bear Crawl
20 Elephant Walk
10 kb swings 16/12

• Run 400m

• 2 rds:
  9 Squat
  7 Ring row
  5 Push up

• Run 200m

• 2 rds:
  6 Muscle snatch
  6 OHS
  6 Press

• Mobility...

• Work on: Back squat

8min AMRAP

5x S2OH (45/30 kg)
5x Pull up
5x Burpee

1000m row
---then---
21-15-9
Pull ups
Box Jumps
Wall balls
---then---
1000m row

RestDay!

Lämmittely ja mobility

Etukyykky ja thruster harjoittelua

Metcon:
3 kierrosta
15boxihyppyä
12 kyykkyä
9 cal koneella

Loppuvenyttelyt

C.
Strict Overhead Press
* Set 1 – 5 reps @ 50%
* Set 2 – 5 reps @ 60%
* Set 3 – 5 reps @ 70%
* Sets 4-9 – 3 reps @ 85-90%
* Set 10 – 10 reps @ 75%
Rest 90 seconds to 2 minutes between sets.

This is the last week of the volume pressing. Hang in there.

Bench press with DB's: 3x10

“Triple Threat”
3 Rounds
15 Deadlifts 60/40
15 burpees ove the bar

3 Minutes rest

3 Rounds
15 Sit ups
15 Push ups

3 Minutes rest

3 Rounds
15 Thrusters 40/30
15 Burpees over the bar