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

5 - 3 - 2 - 2

2 RIR

Deadlift
X x 5
As heavy as form allows

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Post 5 heaviest successful attempts

For 20 minutes:

• jerk triples