Deficit DeadLift 3RM

L-sit tekniikka
tangossa roikkuen

Front Squat
1RM in 8 sets. Rest 2:00
- Goal: Small PR
- Option: 5 x 5 @moderate weight.

5x 8
v2

Hybrid Stance RDL: 3 x 8-10. Rest 2:00
- 3 heavy sets this week. Use last week as a guide.

Focus on quality!!! Strict pulls, no kipping and full range of motion!!!
Rest as needed, but max 3min btw sets.

6 Rounds x Every 2:00

1 x Sprint
3 x Broad Jump

Omatoimi :

Sprintti logolta rigin läpi.
Hypyt tasajalkaa, kolme loikkaa jatkumona.

For time;
A.
21 HSPU
21 Burpee box jump over
50 DU's
Rest 2 Minutes
15 HSPU
15 Burpee Box jump over
50 DU's
Rest 1 Minute
9 HSPU
9 BBJ
50 Double unders
TC 11 Minutes

Rest 5 Mins
B.
3 Rounds for time
21/15 Cal Row
15 Power Snatch 40/30kg
9 C2B
Time Cap 26 Minutes (10 mins on B)

Score is two times together, include the 2 Minutes rest and 1 minute but not the 5 Minutes!

Bike as alternative if needed. First come first served on rowers.

Row 30/25 cal
15 Power snatches 40/30
15 c2b or pull up
15 hspu
Rest 90 seconds
Repeat 4 rounds and record time when you finish.

24 Min Cap

3 kierrosta
20 askelkyykky + käsipaino
10-15 etunojapunnerrus

Power clean + Push press
10 min emom
Odd: 6 Power clean
Even: 6 Push press