E5M x 4

16/12 cal row
10-12 burpee over line
50-60 du

Rpe 3-3.5

Toistot huomioiden rpe. Jokaisen intervallin jälkeen täytyy jäädä vähintään 2min lepoa. Ota ensimmäinen kierros hieman tunnustellen, jotta vauhti ei karkaa liian kovaksi.

Skaalaukset:
row - cal
Burbee - reps
du - reps - su

OHS: 3x3

Push press + push jerk 5 x 3+2 (heavier than last week)

WU: AMRAP8:
45s erg
10 banded RDL
5+5 greatest stretch
5 broad jump

4 sets

12-15 dumbbell bench press
Max reps barbell skull crusher (empty bar)
Rest 2 min

Front rack walking lunges with double KBs

• 3 x 10 steps (each leg)

Rest 2 min between sets

DELOAD WEEK

In teams of 3 as a relay

30 rounds for time
4 burpee pull-up
6 thruster 42,5/30
8 box jump over 60/50

*10 rounds each

On the minute for 15min
1. Shuttle run (1x = 7+7m)
2. 12 DB reverse lunge (R) + AMRAP DB snatch (R)
3. Shuttle run (1x = 7+7m)
4. 12 DB reverse lunge (L) + AMRAP DB snatch (L)
5. Rest

E2M x 6

1 squat clean + 1 split jerk + 1 front squat + 1 split jerk @70%->up to max 85% Nouse raskaaseen, mutta tekniseen painoon.

A) 4 sets
1 tall snatch + 2 overhead squat @light

B) Work up to heavy 1 rep hang snatch
Then 3x3 hang snatch @70% H1