Complete 42195m on the Bike Erg!

E2M x 6
2-2-1-1-1-1 Up to 1RM.

Nousu päivän maksimiin. Lähestymissarjat nousevalla painolla.

4x
Start new every 4th minute

Each for time
15-20/12-15 Cal.
9 Bar Facing Burpees
6 Ground to Overhead 60/40kg

Row for an hour.

Overhead or Front Squats
6-4-2 | 4-3-2

• Start Moderate+ and build to Heavy+. The second wave should be heavier than the first.
• Week 3 of 5
• RPE 9

Front squat 4s tempo

5x3

E3MOM / 40X0 tempo squat

E3M x 5

2 Deadlift V.1-2

Up to heavy but technical!

Nouse raskaaseen kahden toiston sarjaan huomioiden toistoreservi. Ei touch & go.

On the minute for 12min
1. 40/30/20s Bike erg / echo bike cal
2. 40/30/20s row cal
3. 40/30/20s shuttle run (1x = 7m)
4. Rest

*Try to increase pace every round

B ) Every 30sec for 10min. (Total of 20 reps)

Squat Clean + Push Jerk, use 80-88% of A.

E1.20M x 4

1 power clean + 1 hang squat clean + 2 split jerk (2s catch pause) @40-50% of 1RM

Kevyet ja tekniset painot.