hs hold practice
*
then 30min:
3min machine
10-30s chin over bar
10-30s hs hold
10-30s hollow hold

Target hr PK2

18min alkavalla minuutilla

1. 20-40 tuplanaruhyppy
2. 6-10 rengassoutu
3. 6-12 etunojapunnerrus

Aikaa vastaan 50 Cal kone 💜

Front Squat 4x4 @80-85%

Back Squat
1x5 @ 75%
1x3 @ 85%
1x1+ @ 95%
Final set is an AMRAP @ RPE 9
Based off of 90% of Heavy 1-Rep. So, if you did 85kg for the 1RM, take 90% of that as your 'training max': 76.5kg. All the percentages today and in the coming week's will be based off a 90% training max.

Week 4 of 6

BENCHMARK WEEK

"Fight gone bad"
3 rounds for total reps in 17min
1min wall ball 20/14
1min sumo deadlift high-pull 35/25
1min box jump 20"
1min push press 35/25
1min row for cal
1min rest

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7:30 Basic Endurance CrossFit
8:30 Snatch Technique
9:30 Handstand Walk, Technique

12:00 Core

15:00 Basic Endurance CrossFit
16:00 Kipping Movement Technique ( Pull-Ups, CTB, BMU, TTB....)
17:00 Mobility
18:00 Handstand Walk, Technique
19:00 Basic Endurance CrossFit

...Next Deload...

PERFORMANCE
8 ROUNDS FOR TIME
3 Hang Power Cleans @85/60kg
6 Toes to Bar
9 Up-Down Over Bar

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FITNESS
8 ROUNDS FOR TIME
3 Hang Power Cleans @ moderate
6 Kipping Leg Raises
9 Up-Downs

• RPE 9
• 15:00 Cap
• Video: https://vimeo.com/868237079?share=copy

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