5x
50 DU
10 hang power clean, 30 kg

lepoja

PNL = Painonnostajan lenkki 25-30 min .
Kävelyä 5 min.,
Hidasta juoksua 5 min + reipasta juoksua 200m.,
Kävelyä 200m + kovaa juoksua 150m, Kävelyä 200m + spurtti 100 m.,
Kävelyä 200m + reipas spurtti 50m, Kävelyä 200m + kova spurtti 30 m.,
Kävely 200m + kova spurtti 30 m.,
Hidasta juoksua 5 min.,
Kävelyä 5 min

ja huoltoa 40 minuuttia

10 hollow rocks
10 deadlifts (empty bar or bar+5kg plates)
10 bar kips
10 push-ups (scale to box or band)
10 pull-ups (scale with bands)

Test day is meant to assess your abilities with each movement, to recommend mobility to improve your weak spots, and to strengthen your movements, rewinding all the way to the stick or the empty barbell.

When you record your weight, mark down all scaling options and any notable difficulties you are having, so you can work on them in the future!

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

Accessory :

20 minutes. Working your weakness skills.

AMRAP 3 min:
- Cal row.

1 min rest.

AMRAP 3 min:
- Medball sit-ups.

1 min rest.

AMRAP 3 min:
- Overhead lunges (20/10 kgs bumper).

1 min rest.

AMRAP 3 min:
- Full Snatch (40/25 kgs).

1min rest.

AMRAP 3 min:
- Toes to bar.

maastavetotekniikka
5 x 5

AMRAP 16
12 DB/KB hang snatch (alternating, 6/side)
20 box jump
12 DB/KB push press (6/side)
20 steps walking lunges

20 Calorie Row
10 Thrusters (50/35)