1RM from salikisat

The seven

Blokki INT 1.
A Takakyykky 3 sekunnin stoppi (konsent.) 6 x 3

For Time in teams of 5:

Start:
-10 x 7m Single DB walking lunges relay

Then:
-Clean
Teams use as many lifts as they need to perform following overalls: "Womens 2000kg", "Mixed pairs 2200 - 2800kg", "Mens 3000kg"
(Every team has 1 barbell, only one lift at a time by one athelte and then must change lifter. Teams can use any weights as they like)

Middle:
- 10 x 7m Single DB walking lunges relay

Then:
- Row "Women's 4000m", Mixed pairs 4200 - 4800m", Men's 5000m"
(Every team has 2 rowers. Athletes can row only, when other team members are in plank position. When someone brake plank position, then must change rowers)

Finish:
10 x 7m Single DB walking lunges relay

Women's DB 17,5kg
Men's DB 25kg

Floor Press: 1RM in 8 sets. Rest 2:00
- Goal: +2.5kg on PR
- optional: 5x5 with 80%effort

WOD

AMRAP 14
10-15-20-25-30-35...
Push Ups
Air Squat
V-Ups
Box Step Ups 24/20"

A.
45s. Jumping jacks / Squat + twist
45s. Jumping jacks / Up & down dog
45s. Jumping jacks / Reverse Lunges

3 rds: Right + Left hand
3 Snatch Pull
3 Muscle snatch
3 Power snatch

Mobility...
- Lunge complex
- Pigeon
- Couch stretch
- Shoulders

B.
Tempo Front squat:
3-4x6-8

5s. Down + 5s. Up

• Ohjeistus:
• Laskeudu kyykkyyn 5s. temmolla ja nouse ylös samaan tahtiin.
• Älä pysähdy ylhäällä.
• Sarja palautus 2min.

C.
For time:
3 rds:
20 Power Snatch (w/ db/kb)
Run 200m

Directly Into…

3 rds:
20 OHS/Front squat (w/ db/kb)
Run 200m

(Time cap: 12min.)

• Ohjeistus:
• Suorita ensin 3 kierrosta tempauksia ja juoksua, jonka jälkeen välittömästi seuraavat 3 kierrosta valakyykkyjä tai etukyykky ja juoksua.
• Suorita yhdellä painolla.

12 min

Shoulder press 5 RM, then 3x3 @ same weight

Aikaa vastaan:

27-21-15-9

KP/KK Tempaus
Leuka

TC: 15min