Back Squat

5 x 5 @ 70%+ Go Every 2:30

Front squat 3x5

3 Rounds:
Airbike sprint 20sec on 3min OFF

Row 300kcal,
150 Wallball,
150 KBS,
150 Sit-Up,
150 Burpee Box Over.
Rower must be switched after 15kcal. One person rows, 2 other work "I Go, You Go". Order is WB, KBS, Sit-Up, BBO. WOD is done when you have done all the movements and calories.

EMOM4:
2 strict chin up

• rest 2min

EMOM4:
1 strict chin up

leave 2-3 reps in the tank

EMOM10
5 sets: 1 power snatch + 1 hang power snatch @50-60%

5 sets: 1 squat snatch + 1 hang squat snatch @60-70% of 1RM snatch

Huom! Maltilliset painot keskittyen tekniikkaan. Prosentit päivän fiiliksen mukaan.

Gymnastics holds 5 x 30/30
1) hollow hold
2) bottom of push up
3) top of ring row

DELOAD WEEK

3 rounds
1. 4 shoulder press @65-75% 1RM
2. Rest
3. Double KB gorilla row
4. Rest

"The Chief"

5 rounds
max reps in 3min of:
3 power clean 60/42,5
6 push-up
9 air squat
Rest 1min between rounds

EMOM4 - easy weight
3 Power clean + 3 front squat + 3 STOH

EMOM20
3 power clean + 3 front squat + 3 stoh

RPE 4.5

RX+: 70/50kg
RX: 60/42,5kg
Scaled: 50/35kg

Huom! Viimeinen macho man proge. Treeni tehdään death by tyylillä. Tavoite olisi päästä vähintää kierrokselle 12, joten paino sen mukaan.