Tarkennus tulee alkuviikosta

Squat clean 4x3

• No tng but no let go from barbell

Weight as heavy as you can maintain proper technique.

10 min EMOM

*Odd min 5-10 HSPU from a box
*Even min 5-10 hanging knee raises

Cash out max pull up hold

Skill
Bar muscle up
Conditioning
“17.2”
Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
50-ft. weighted walking lunge (50/35}
16 toes-to-bars
8 power cleans “ “
Then, 2 rounds of:
50-ft. weighted walking lunge “ “
16 bar muscle-ups
8 power cleans “ “
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

Olympic
Deadlift - 5 x 3

Muscle
12-9-6-9-12
T Bar Row
Swiss Hammer Curl

Metcon
A)
For time:
15 push presses
5 rope ascents
12 push presses
4 rope ascents
9 push presses
3 rope ascents
6 push presses
2 rope ascents
3 push presses
1 rope ascent
Use ¾ body weight for push presses and climb a 15-ft. rope.

B)
5 rounds
12 T2B
6 Deadlift 225/155

45 Min of:
Run 400 m @ 60% MHR
Row 500 m @ 60% MHR
Run 400 m @ 70% MHR
Row 500 m @ 70% MHR
Run 400 m @ 80% MHR
Row 500 m @ 80% MHR

AMRAP 10'

15 Ktb Snatch (24/16)
15 Ktb Snatch (24/16)
30 Burpees

Penkkipunnerrus 8x3x55%
Kulmasoutu 5x12-20
Pystysoutu käsipainoilla 3x20-30
Jalkojen nostot riippuen 5x12-20