4x400m vedot/hlö

Parin kanssa I go, you go -style

21-15-9 reps of:

Power Cleans
Push Press 42,5/30kg

Back Squat

6-5-4-3-4-5-6

Rest as needed between sets. Increase and decrease the loading.

RPE 4 to 4+

EMOM 14, Speed!

1 minute : 3 Max High Box Jumps
2 minute : 20 Lateral Jumps

AMRAP 15

12 Toes to Bar
20 step over box
20 Hang Snatch 20/15kg
30 Sumo Deadlift HighPull w/KB @ Moderate Weight
15/12 Cal row.

@Skillday

Work on your weaknesses for 20-30min.

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3-5 rounds for quality, rest as needed, scale if needed. Check the videos.

1) 6+6 D-ball/Sandbag/KB Box Step-Ups (in front of body)
2) 10 Banded Standing Press (use bands to put weights on the bar)
3) 20+20m Single Arm Farmers Walk (DB/KB…)
4) 10m Inchworm Walk
5) 2-5min monostructural (run or machines)

10 prone kettlebell row

3RFT

20 KB Snatch 24/16kg
15+15 Stationary One arm OH Lunge 24/16kg
50 air squat

Halting back squat, 3 x 5, AHAP

AMRAP 20:00
1 Deadlift @180/100
10 Bar Facing Burpees
15 Toes to Bar

• Today’s deadlift weight choice should be LESS THAN 80% of current 1RM Deadlift