3rds
8-12 x Shoulder Press
rest 90s
Incline Ring Row
rest 90s

Back squat progression week 6

12-6-6-6

*Tee kaikki sarjat samalla painolla. Lisää tankoon +5 kg viime viikkoon. Ekan sarjan jälkeen 3-5 min tauko. 6-sarjojen jälkeen 2-3 min taukoa. 8 viikon proggis.

5x
4min ON/2min OFF
AMRAP of:

A) 3 Handstand Pushups
6 Pistols
9 Pullups

B) 15/10 Cal. Row
5 Burpee over rower

C) 15 Wall Balls
30 Double Unders

D) 9 DB Deadlifts
6 Devil Presses
3 Thrusters 2x22,5/15kg

E) 10 Toes-to-bar
10 Box Jumps

Back squat:
5x2
@65-93%
Rest 2-3min.

For quality
4 Rounds
5 Single arm swing R
5 Kb front rack lunge L
5 Single arm swing L
5 Kb front rack lunge R
10 sit up
20s hollow

21-15-9 reps of
Power Snatches 50/35kg
Box Jumps
Toes-to-bar

12 x Deadlift w. 2xKBs
9 x Hang Power Clean w. 2xKBs
6 x Push Jerk w. 2xKBs
5 Rounds, For Time
Time gap 16min

Chipper interval
10x 1min/1min

12 Db/Kb clean
8 Hspu
12/10 Row
12 Pull up
8 Burpee box jump
4+4 Turkish sit up

Kipping complex

Wod
12 min emom
Odd: Active hang 10-25s
Even: Dual Kb Oh walk 30-40s

Every 30s for 3min
Hang Power Snatch x 2