"Tommy Mac without all the Burpees”

2 Rounds of:
12 Burpees
12 Thrusters
12 Box Jumps
12 Power Snatch
12 Toes-to-bar
12 Push Jerk
12 Pullups
12 Hang Squat Clean
12 Wall Balls
12 Overhead Squats

With 50/35kg

15 minuuttia alkavalla minuutilla

1. 8-12 boksihyppy
2. 20-30 tuplanaruhyppy
3. 6-10 yleisliike

Treenin on tarkoitus olla melko kevyt eli jätä riittävästi palautumisaikaa liikkeiden välille

Strength (load)

Back squat, 6 sets of 4
Lift every 3:00 min
RPE 8,5-9.

1) Back Squat+ 5kg 1RM, 5x57,5%, 5x67,5%, 5+ 77,5%
2) Weighted pull ups 3x2x90%

9 Rounds of
3 Thrusters 60/40kg
6 Burpee over bar
9 Deadlifts

3 kierrosta, 1min lepo liikkeiden välissä

10-12 etunojapunnerrus, 3011
12-14 vastaote kehonpaino tankosoutu, 30X0

Warm up
2 rounds
1:30 cardio
10 jumping squats (small jumps)
10 single leg glute bridge R/L
5 burpee broad jumps
- into workout prep -
Set 1:
10 Wall Ball Front Squats
10 Wall Ball Push Press
8/10 Calorie Row
Set 2:
10 Wall Ball Thrusters
8/10 Calorie Row
Set 3:
10 Wall Balls
8/10 Calorie Row

Back squat
5x4 V1-V0/80%

Metcon (reps)

“Death by front squats” 40/30kg

With running clock; 1st minute you do 1 front squat,
2nd minute you do 2 front squats, on 3rd minutes you do 3 front squats and so on. If you fall off the pace, start over from 1 front squat. Keep going until 20 minutes is up.

Rinnalleveto kompleksi alkavalla 2 minuutilla

5 x veto + raaka rinnalleveto + rinnalleveto riipusta + raaka työntö