3 kierrosta

8+8 askelkyykky takaräkissä, tempo 2110
10 dippi boksien välissä, tempo 21X1

1min lepo liikkeiden välissä

3 Rounds for time
400m Run
18 Thrusters 42,5/30kg
9 Bar Muscle-Ups

5-7 sets of
5 Touch and Go Power Snatches

PERFORMANCE
AMRAP x 13 MINUTES
200m Run/Row/Ski or 500m Bike
4 Shoulder To Overhead @85/60kg
8 Strict Dips (Ring/Bar/Between Box)

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FITNESS
AMRAP x 13 MINUTES
200m Run/Row/Ski or 500m Bike
4 Shoulder To Overhead @moderate
8 Hand Release Push-Ups / Incline Push-Ups

• RPE: 8

Push Jerk
5 sets x 5 reps @60%
*Based off 1RM Clean & Jerk. Stay at 60% across all sets. If no 1RM, complete sets at RPE 6.

(Week 2 of 8 Oly Cycle)

RX
AMRAP x 13 MINUTES
200m Run/Row/Ski or 500m Bike
4 Shoulder To Overhead @85/60kg
8 Ring Dips kipping

SCALED
AMRAP x 13 MINUTES
200m Run/Row/Ski or 500m Bike
4 Shoulder To Overhead @moderate
8 Hand Release Push-Ups / Incline Push-Ups
RPE: 8

Goal: 4+ rounds

2-3 SETS FOR QUALITY
10 SLOW Arm Haulers
5 Kang Squats
1:00 Thoracic Spine Foam Roll

Pohjenousu 3 x 10-15

Aikaa vastaan 4 kierrosta:

20 Seinäpalloa
20 Maastavetoa 80/60kg

TC: 15min

5 Rounds for time:
60 Double-unders
20 OHS 40/30kg

Front squat 5 x 3+ AHAFA. Rest 3-4 minutes between sets.

Accessories:
4 rounds of
3-5 behind the neck pull-ups/ 8-12 supine ring-rows
10-15 strict toes to bar
15-20 weighted hip extensions on GHD

Try to go heavier & longer sets than last week.