5-5-5 of:
BB Back Squats
85-90% 5RM 5-5-5 reps

Superhidas takakyykky

5 x 5

3 Rounds:

21 Dumbbell Thrusters 2X22,5/15

21 Dumbbell Deadlift

Warm up (0:00-8:00)
3rds
10 pvc good mornings
10 pvc strict press
10 back ext
10 cal row

Mobility (8:00-12:00)
1:00 min pigeon per
1:00 samson per

Workout preview(12:00-16:00)

Fittrain Intervals c/o Alchemy 365
A20:
5 Rounds:

45 seconds: Hadoukens (R)
15 seconds: Rest

45 seconds: Hang to Overhead
15 seconds: Rest

45 seconds: Hadoukens (L)
15 seconds: Rest

30 seconds: Jump and Touch
30 seconds: High Knees

Finisher
30 band pull aparts
60 temp tantrum
1:00 min bf stretch

A: Weighted pull ups: Build up to 3RM in 5sets

B: for time
10-1
Thrusters 35/25
KTE

Lämmittely ja mobility

× painonnostoliikkeitä

Metcon 21-15-9
Leuka
Thruster levypainolla

Loppuvenyttelyt

3 rounds
30 mt bear crawl 20-15-10 hang power clean to overhead press (40#/25#)

C.
Every minute, on the minute, for 18 minutes:
Power Clean
*Sets 1-6 – 2 reps @ 70-75% of 1-RM Clean
*Sets 7-12 – 1 rep @ 75-80%
*Sets 13-18 – 1 rep @ 80+%

Work as heavy as possible in the final 6 sets.

Back Squats:

Reps - 3x215, 3x245, 3x275, 3x325, 3x345, 1x365, 5x275, 5x275, 5x275

DUBs - 6x30reps = 180 reps

Row - 500m - 1:40

• 45 Min of:
Run
400 m @ 60% MHR
200 m @ 80% MHR
400 m @ 70% MHR
200 m @ 90% MHR