2 kierrosta A, B ja C:tä vaihdellen:

A: 90s of row cals
B: 90s of 5 push-ups, 5 strict pull-ups, 10 lunges
C: 90s of 5 power cleans, 5 clusters, 5 STOH 40/30.

30s aikaa vaihtaa. Tulos on kalorit. Kevyt tahti.

6 x 70%
2 x 5 x 75%
4 x 80%

10 RPE 7
10 RPE 8
8 RPE 8
8 RPE 8
6 RPE 9
6 RPE 10

Tempo is 3010 with 90 seconds rest! 3 seconds lowering. Chest facing floor!

5 x 5

AHAFA

Tämä on uusinta 21.6.2017 ja 21.6.2018
(time cappiin lisätty edellisestä 1 min, koska portaat)

For time, split the reps anyhow

50 pull ups
100 push ups
150 air squat

Time cap 13 min

Every 3 min perform 200 m sprint. Start from sprint.
(min 12 sprinttiä ei tehdä)

Time cap on tähän todella tiukka!

Tempo front squat 5 x 5, 40-50 % of 1 RM

Count 4 on the way down, hold 2 at the bottom, 1 up

The bottom hold should be 2-5 cm above the most bottom you can go.

In 25min find 3RM

• 3 x 2 @ 3RM -10%

21-15-9

Med-Ball Clean
Burpee over Med-Ball

TC 5min

4 Rounds

A1)
Romanian deadlift x 6
Tempo 3-0-X-1
Rest 1:30

A2)
Shoulder Press x 6
Tempo 3-1-X-1
Rest 1:30

Build up to heavy set in 20 min
1 Power Snatch
1 Snatch Balance
1 OHS

up to max 70% of 1RM Snatch