“Raise the Bar”
AMRAP 8
3 Thrusters (95/65)
3 Toes to Bar
6 Thrusters (95/65)
6 Toes to Bar
9 Thrusters (95/65)
9 Toes to Bar

EMOM 20

1 min: 3-5 heavy deadlift, add more weight every rounds
2 min: 15 sit ups

800 m run
30 hand release push ups
2 min rest

600 m run
30 toes to bar
2 min rest

400 m run
30 burpees
2 min rest

600 m run
30 wall ball 9/6 kg
2 min rest

800 m run
30 pull up

Time cap 35 min

Tämän harjoituksen tavoite on olla epämukava. Haasta itsesi.

Front squat 5x5 reps using 75-85% of 1 RM.
-same weight in every set.
-rest 90-120 seconds.

Hang snatch 3 reps
-build up in 15 minutes
-unbroken reps.

DL: 5/5/5+
(75/80/85%)

+5kg

Bear Complex / AMRAP 20:
1 power clean
1 front squat
1 push press
1 back squat
1 push press

1 set + add weight, start from 20/15
Men add 5kg
Ladies add 2,5kg

3 x 10

Add weight each round. Full reset between reps.

LBBS 1RM