For quality:
6 x Stairs
Then,
2 Rounds of:
50 BW Walking Lunges
50 G2OH with a plate (45/25)
Then,
2K Row

• Goal: Sustainable effort. Focus on perfect movement today and don't worry about your time.
• TIME CAP = 28:00
• Half class will start with the stairs, half with the row.

3-4 sets of;
6 Strict Pull-ups
12 Barbell Rows - pronated grip
25 DB Hammer Curls - light

• Rest 2-3:00 between rounds

7 SDHP 35/22.5
7 Bar Facing Burpee

Shoulder Press
Build to a heavy 2 in 7-8 sets.
- sets should look like 3-3-2-2-2-2-2..
- Next week we'll test this for a 1RM
- Last tested 21/06
- Option: 4 x 8-10 reps. 60s rest.

11 Min emom
Power Snatch
5-5-5-R-3-3-3-R-1-1-1

Squat progression VK 3/6

Tempo back squat (2020)
4x10 @45-50% 1RM

Progressiossa vaihdellaan vuoroviikoin tempo back squatia ja pause back squatia. Tempo-kyykyissä on useampi toisto (VK1: 8 / VK3: 10 / VK5: 12) kevyemmällä painolla ja pause-kyykyissä vähemmän toistoja (VK2: 4 / VK4: 3 / VK6: 2) isommalla painolla.

For time:
6 x Stairs
50 Air Squats
50 Anchored Sit-ups
4 x Stairs
50 Air Squats
50 Hollow Rocks
2 x Stairs
50 Air Squats
50 total DB Renegade Rows - light

• Goal: Sustainable moderate effort.
• TIME CAP = 35:00

4 rounds for quality;
6 Strict Chin-ups / Self Assisted Reps / Negative 1 x :15
12 Barbell Rows - supinated grip
25 Banded Hammer Curls
- Rest 2-3:00 between rounds

Alternate;
1. 8 chin ups strict
2. 10 dips
3. 15 rower tucks
4. 40 sec handstand hold.

For Time:
21 Overhead Squats 40/30kg
800 Meter Row
18 Overhead Squats 40/30kg
600 Meter Row
15 Overhead Squats 40/30kg
400 Meter Row
12 Overhead Squats 40/30kg
200 Meter Row
9 Overhead Squats 40/30kg

tc 18min

Run Options:
600m
400m
200m
100m