PERFORMANCE
EMOM x 8 MINUTES
MIN 1 - 1-2 Power Cleans
MIN 2 - 1-2 Bar Muscle-Ups

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FITNESS
EMOM x 8 MINUTES
MIN 1 - 1-2 Power Cleans
MIN 2 - 2-3 Kipping Pull-Ups / Partner Assisted Strict Pull-Up

• Start moderate and build up to and possibly past workout weight.
• RPE 7

Triset x 3 rounds

6 x Close Grip Floor Press (barbell)
Rest :10
12 x Push-Up
Rest :10
24 x Elbow Out DB Floor Press
Rest 3:00

• Aim same loads as last time if it went smoothly.

Build to a 1RM Back Squat

• RPE 10
• Option practice with moderate loads for 3 reps

E2.30M x 5

3-3-3-3-3 Up to heavy.

Huom! Nouse raskaaseen, mutta tekniseen painoon.

RX:
5 rounds for time:
5 thruster @60/40kg
10 pull up
150m sprint

1min rest

Scaled:
5 rounds for time:
5 thruster @50/35kg
6-8 pull up
100m sprint

1min rest

RPE 4-4.5

TC 12min

Skaalukset: thruster->paino pull up->jumping c2b/pull up

Huom! Ideana puskea kovaa, mutta tavoitteena säilyttää vauhti alusta loppuun asti. Thruster paino pitää olla keskiraskas ja leuat pitää mennä UB.

50 minutes Of :

5 Min Cardio ( HR Zone 1-2 )
20 Handstand Fluters
10 HS Plate Step-Ups
5-10m Handstand Walk
5 Min Cardio ( HR Zone 1-2 )
2-4 RMU / BMU
5 Sandbag Clean

4x2
-nousu, V1

Jeremy

4min amrap:

• 5 tempaus riipusta kyykkyyn (N 42,5kg / M 60kg)
• 10 bar-over-burpee

2min tauko, jonka jälkeen

Ben

4min amrap:

• 10 raaka rinnalleveto (N 42,5kg / M 60kg)
• 20 leuanveto

2min tauko, jonka jälkeen

Beau

4min amrap:

• 15 box jump-over (N 50cm / M 60cm)
• 30 wall-ball 3m (N 6kg / M 9kg)

Tulokseen kaikki toistot yhteensä. Kommenttiin jokaisen osion toistot erikseen.

AMRAP 7, with partner.

Athlete A, bike calories
Athlete B, hanging on pull-up bar.

Change as you like.

• score total calories

DELOAD WEEK

B) Wendler bench press progression VK4/4
3x5 @40-50%
3x3 @60%

C) Core
On the minute for 6min
1. 8-10/side russian twist (weighted)
2. 30-50s plank hold