2/3 KAREN
For time
100 Wallball Shots 9/6kg (20/14p)

Five rounds of:
Run 400 meters
185 pound Deadlift, 21 reps

Tabata:

8 x 20s on, 10s off

Plank hold

3 rounds:
12 Romanian deadlift
10+10 Bent row
10+10 Bulgarian split squat
12 Z-press
-rest 1-2 min between rounds-

LADDER 12 minutes of:

2 DOUBLE Dumbbell Power Cleans 22,5/15

2 Bar Muscle-Ups

4 Dumbbell Power Cleans

4 Bar Muscle-Ups

6 Dumbbell Power Cleans

6 Bar Muscle-Ups

and so on….

Tabata
naruhyppely

Tabata
lankkupito

5 Sets:
3 Pausing Jerk Drives

Percentages based off estimated 1RM Jerk:
Set #1 - 65%
Set #2 - 70%
Set #3+4+5 - 75%

Rest as needed between sets, but aim to keep it to 2:00 or less.

Puolesta reidestä raakatempaus + tempaus 4 x (1+1)@70%

Raakarive + raakatyöntö 6 x (1+1)@75%

Boksi hypyt, esikevennyksellä 6 x 3

Eilinen/lepo

Lepoja, samoin huomenna. Tiistaina ensimmäinen rykäsy KK karsintaa.