Deadlift
70% of 90% 1RM x 3 reps
80% of 90% 1RM x 3 reps
90% of 90% 1RM x 3+ reps

*If you did these last week, use the same percentages. If you didn’t and you don’t know your 1rm try to guess it with your coach. You can also warm up to heavy single and count from that. Warm up for work sets can be: 40% x5, 50% x5 and 60% x3 and those should be done in 10 minutes. Work sets performed every 3 minutes. The plus mark in the last set means you will do as many reps as you can with a solid technique but you should get at least 3.

Maastaveto 3,3,2,2,1

nousevilla painoilla
tauot 2 min.

Leuanveto 4 x sama toistomäärä, yritä lisätä ed vkon toistomäärään 1-2

Alkavalla 2 min

1) 4 x Wall Climb
2) 10 x Burpee
3) 12 x V-Up
4) 30m DB/KB Carry 2 x 24/16kg (Front Rack)

6 x alkavalla 2 minuutilla

1 rinnalleveto riipusta + 1 rinnalleveto + 1 työntö,
rakenna maltilla hyviin asentoihin keskittyen

Monster Mash

For time:
"Open 18.0"
21-15-9
DB Snatches 22,5/15kg
Burpee over DB

rest 2 min

5 Rounds of:
30 Double Unders
10 Power Snatches 35/25kg

rest 2 min

5 Rounds of:
10 Thrusters 35/25kg
10 Toes-to-bar
10 Box Jumps

Directly into

All in of: 25/18 Cal. On machine

As many rounds and reps as possible in 20 minutes of:

300-meter row
10 deadlifts
50 double-unders

♀ 125 lb (56 kg)
♂ 185 lb (83 kg)

————————————————

Scoring:
300m row = 30 reps (10m / 1 rep)
1 Round = 90 reps (30+10+50)

kippaamisen harjottelua 15 min
-kipit boxin avulla
-kippi
-polven nostot
-toes to bar
-etc..

Snatch pull + High hang snatch + Snatch balance

2x2 @ 50%
2x2 @ 60%
2x1 @ 70%

3 x 4

AHAFA