EMOM9 (30-40sec work*)
1) SU / DU / Crossover *Valitse harjoiteltava taito
2) Shoulder taps *Plank / Wall-facing HS / Back-facing HS
3) Kips at bar / rings

Back Squat
1x3 @ 70%
1x3 @ 80%
1x3+ @ 90%
Final set is an AMRAP @ RPE 8
Based off of 90% of Heavy 1-Rep. So, if you did 85kg for the 1RM, take 90% of that as your 'training max': 76.5kg. All the percentages today and in the coming week's will be based off a 90% training max.
Week 3 of 6

25min

10 raaka tempaus 35/25kg
10 yleisliike tangon yli
50/40cal laite

AMRAP 9
6 Pullups
9 Hang Power Cleans 60/40kg
12 Pistols

AMRAP 7

3 Strict Handstand Push-ups
10 Box Jumps 24"/20"
5 Toes To Bar

Tempo Strict Press @ 11X1
3x2

• Keep weight Heavy+ across all sets
• RPE 9
• Fast up, 1 lockout, 1 down, 1 pause at shoulder

AMRAP 8
8 x db/kb snatch, vuorokäsin
8 x box jump
8 x burpee

RX: 32/24 kg kuula ja DB 32.5/22.5 kg

Kuulan/dumbbelin on tarkoitus olla raskas, mutta semmoinen millä pystyt kuitenkin pitää tekniikan hallussa. Älä kuitenkaan vedä övereitä.

3 rounds for quality

15 strict pull up
15 strict toes to bar
12 barbell front rack lunges (use only barbell or light weight)

50% x 5
60% x 3
70% x 1
75% x 1
80% x 1
85% x 1
90% AMRAP

frontsquat 5-4-3-2-1