Front Squat 4x3 @75%-82,5%

2 x 15min alt. a & b
3min rest between sets

A)

12/8 cal row
8+8 half kneeling kb chop and lift
8-10 tempo push up (2-1-X-0)
12 alt. KB plank rows

B)

6 alt. db devils press
6+6 single arm db oh front step lunge
6+6 single arm db push press
6 strict chin up (2-0-X-1)

Rpe 3

Tee treeni laatua vastaan pitäen rauhallinen tempo.

4x 2min ON/2min OFF
Alt A and B

A. 20/15 Cal. Row
+
Max reps Wall Balls

B. 20/15 Cal. Bike
+
Max reps Toes-to-bar

Record load and other details.

Lowerbody Mobility

EMOM4
3 muscle snatch @30-40%

Rest 1min

EMOM4 3 power snatch @40-50%

Rest 1min

EMOM4

3 snatch balance @40-50%

Rest 1min

EMOM4

2 squat snatch @50-60%

Kevyet ja tekniset painot.

SMASH!!

2x AMRAP 25 in teams of 4:
1)
a) row calories
b) 40 air squat, 30 kbs, 20 box over

2)
a) bike calories (echo/or c2bike)
b) 40sit up, 30 plate reverse lunge, 20 up&down

Rest 5min between amraps

3x4 V2

(n.75-80%)

For time
30 Wall Balls
25 Hang Power Cleans 60/40kg
20 Pullups
10 Pistols
20 Pullups
25 Hang Power Cleans
30 Wall Balls

2sets:

2min On / 2min Off
15 power clean@60/40kg

• remaining time max calorie row