Deadlift, heavy 6 R

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Post five heaviest successful sets

Push-ups

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Tabata is 8 rounds of: 20s work, 10s rest, for a total of 4 minutes.

Your score is the lowest amount of reps during the whole tabata.
Example: 12-12-11-11-10-10-10-12 -> score is 10.

Benchmark "Swallow"

For Time:
150 Burpees

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Chest and thighs touch the ground, jump up!

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Mark benchmark scores in the paper sheets!

Bent over barbell row
X x 8

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Post three heaviest sets.
Tempo and other info into comments.

AMRAP 7

4 Box Jumps 30/24"
8 Dual DB Push Press 22,5/15kg

RX:
AMRAP8
12 Alt. DB snatch @22,5/15kg
10 Alt. pistol squat
8 Box jump @60/50cm
6 T2B

RPE 4

Huom!
Idea on pystyä liikkumaan tasaisesti koko treenin ajan. Skaalaukset/painot pitää valita sen mukaan, ettei intensiteetti laske liian ison painon tai liian vaikean skaalauksen takia. Tavoite tehdä +4 kierrosta.

Skaalaukset DB snatch->paino (ub sarjat) Pistol squat->katso video Box jump->korkeus T2B->leg raises, knee raises

Seven rounds for time of:

24/16kg Kettlebell swing, 15 reps
42,5/30kg Power clean, 15 reps
15 Box jumps, 24"/20" box

TC 30

U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.

Hang squat snatch + squat snatch

7 x (1+1)@ light weight

SO 1:30

Push press

7-5-3-1
E2,5MOM

7 min

10 tempaus 35/25kg
3 palomiespunnerrus tangossa