Weighted pull up
3x2 deadstop

4 rounds:

• In 30s. Max Strict Pull-ups
• 30s. Rest
• In 30s. Max reps V-Ups
• 30s. Rest

AMRAP in 5 minutes of:
2-4-6-8-10... Thrusters 50/35kg
3-6-9-12-15... Toes to bar

Rest 3 minutes

Heaviest possible weight in 5 minutes for a complex of:
1 Clean
1 Front squat
1 Hang clean
1 Front squat
1 Jerk

Skaalattu -sarja

Muuten sama, mutta thruster painot 40/30kg & Toes to bar:n tilalla jalkojen nosto (Leg raise).

Strength (load)
Build up to a heavyish 1 rep clean of the day.

Metcon (reps)
AMRAP in 3 minutes of:
1-2-3 cleans - moderate weight

Accessory:
3-5 rounds of:
20-30s Hollow hold
15-20 V-ups

Rest 1min between rounds.

3x5 Back Squat

• 2,5-5kg Heavier than last time

Deadlift 7x1
– nouseva paino
– lepo 3-4min

For time :

100 Air Squats
15 Strict HSPU
75 Air Squats
15 Strict HSPU
50 Air Squats
15 Strict HSPU
25 Air Squats
15 Strict HSPU

TC 18

4xe3m
1-2 set t2b
2-6 wall walk
rest of time easy erg

->t2b->knee raises->v-ups
->Jos onnistuu käsilläkävely voi tehdä wall walk-> hsw 5-20m

DELOAD WEEK

Wendler strength progression
Deadlift
3x5@40-50% 1RM
3x3 @60% 1RM

Record weights and other details.