Remember! Last set is MAX reps to your limits regardless of rep count!
BB Deadlift 4x8 (any grip, any stance)
DB Chest Press on Bench 4x8
Ab Wheel 4x8 (with pause)

3:30-4
18

Amrap 8

8 thrusters 40/30kg
4 Wall Climbs

-Pick a weight which you can do unbroken thrusters atleast two rounds.
-Record total reps.

Allemenoharjoitus kantapäät ilmassa

Hang snatch 3x2, 70-75 %

2 aaltoa tempausta. voit merkata kilot tuloksiin.

midline:
3-4 rounds for quality:
30 kbs
30 kb side bend
30 hollow rocks

(Clean + 2 Front squats + Jerk). Heaviest complex of the day in 15 minutes.

recovery WOD:
15-30min
5min run
5min rope turns
5min row

Palautussykkeillä!

Tempaus (kevyt)

Single leg deadlift 3 x 8-10 (tempo 3010)
Hanging leg raise 3 x 8-10 (tempo 3010)

Press 1RM