For time

2 Rounds of
50 Double Unders
40steps Lunges
30 Wall Balls
+
3 Rounds of
40 Sit-ups
30 Box Step-Ups
20 Pushups
+
4 Rounds of
30 KB Swings
20/15 Calories
10 Pullups
+
5 Rounds of
20 DB Snatches
10 Burpees
5 Wall Walks

Deadlift 5x3 @80%

Thruster 5x3
– lepo 3-4min
– nouseva paino
– tanko telineestä

4 rounds:
30s on/15s off
1. DDB thruster

2. Burpee over db
3. row
4. 60s rest

Rpe 3.5-4 Ideana kehittää liikkeiden työkapasiteettia kovalla, mutta hallitulla teholla. Vauhdin pitää olla sellainen mitä pystyt ylläpitämään kaikilla kierroksilla.

4 x e3m:
3 deadlift (dead stop) @ RIR 2
6-8 dip @ RIR 1

5x (1 Power Clean + 2 Push Presses)

• Build up to max Weights

3 kierrosta

8 lattiapenkkipunnerrus, tempo 31X0
8+8 moottorisahasoutu, 30X1
1min lepo

7x4 Back Squats,
Work up to heavy

DELOAD WEEK

B) Back squat
1 x max reps at the same load as the
heavy single front squat

C) 3 rounds for quality
20 russian twist
20 glute bridges

3 Rounds for Load and Quality

• 10 Double DB/KB Deadlifts + 30m Farmers Carry + 10 Deadlifts
• 5-8 Strict Toes-to-bar
• 5-8 Strict Chinups