Kevennetty viikko

3 x supersarjat
a) 15 goblet squat
b) 20 air squat
1min lepo välissä

100 askekyykkyhyppyä
for time

3 x 1min ON / 1min OFF
seinäkyykkypito
(tarvittaessa paino syliin)

Every 90s x 7
4-10 kipping pull up /c2b

Accessory
3 Rounds for quality
Windmill 4+4
KB Seated press 4+4
Band Lateral rotation 8+8
Alternating v-ups 8+8

3x5 Push Press @1RM Shoulder Press

Tempaus roikosta 5x2

Deadlift 6x4 65-70%
Rest 1:30 min

Deadlift

5x6

*Pyri lisäämään vähän painoa viime viikkoon

Deficit deadlift
5-4-3-2-2-1-1-1
2min recovery
Proceed by following steps:
5r @ 40%, 4r @ 50%, 3 @ 65%, 2r @ 75%,
2r @ 85%, 1r @ 95%, 1 @ 95%, 1r @ 95%
Use 10-15kg plate under your feet.

6 Rounds
1 min work / 15s
Row
30s Box over jump + 30s hspu
Rest

AMRAP 3:
50 Double Unders
21 Bar Over Burpees
Max Power Cleans 50/35kg

Rest 3 Minutes

AMRAP 3:
50 Double Unders
18 Bar Over Burpees

Max Power Cleans 60/40kg

Rest 3 Minutes

AMRAP 3:
50 Double Unders
15 Bar Over Burpees

Max Power Cleans 70/45kg

Rest 3 Minutes

AMRAP 3:
50 Double Unders
12 Bar Over Burpees

Max Power Cleans 80/55kg

Rest 3 Minutes

AMRAP 3:
50 Double Unders
9 Bar Over Burpees
Max Power Cleans 90/65kg

On the Minute x 10:
1 Power Snatch
1 Overhead Squat
1 Squat Snatch