In 15 minutes:

• strict pull up/ chin up 4 x 8 (use extra weight if needed)

For time:

In pairs, ygig/round

2 Rounds of "DT"
8 Rounds of "Cindy"
2 Rounds of "DT"
6 Rounds of "Cindy"
2 Rounds of "DT"
4 Rounds of "Cindy"
2 Rounds of "DT"
2 Rounds of "Cindy"
2 Rounds of "DT"

TC 35 min

4x5
bench press

40% x 5
50% x5
60% x 5

4x3 Hang snatch 70%

Huom: vertaa tulos 1.8.2016 ja 30.10.2017

Skill: work on your overhead squat.

For time:
20 Thrusters
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squats

Jokaisella alkavalla minuutilla tehdään 4 burpeeta. Treeni alkaa neljällä burpeella. Toistojen lasku jatkuu burpeiden jälkeen normaalisti siitä mihin jäätiin.

Time cap: 15 min (tavoite alle 15 min)

Levels:
Advanced: miehet 42.5 kg ja naiset 30 kg
Intermediate: miehet 30 kg ja naiset 20 kg
Beginner: miehet 20 kg ja naiset 15 kg

5 @ 75%
2 x 4 @ 80%
3 @ 85%

Back squat 3 rep max
In 30 minutes built up for load
score is 3 of your best lifts
Compare to 17.3.

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Goal & Intensity:
- Today we’re testing your 3-rep max in the back squat. Make sure to to have minimum of 3-4 minutes of rest between the attempts.
- The priority is safety and full range of motion: hips must go below the top of the knees at the bottom of each squat.
- Focus on strong body control and don’t rush your lifts. As you get closer to your 90% and up, make sure to do small additions to the weight instead of jumping 5-10kg at a time. This way you'll find an actual 3 RM.
- Each rep must hit full depth — no half squats today!
- RPE: 9–10/10 – it’s a test, but must be done safely and with solid quality.

4 rounds:

5 front squat +11 back squat

(E4MOM / 1-3 reps in tank)

Built daily heavy
7 reps (max 1-2 rep reserv)

then
5 reps @ 107% heavy 7 reps
3 + reps @ 113% heavy 7 reps
(+ = max reps, minimum 3 reps)

• 2min rest between sets
• Round the weights up: 83kg = 85kg