YGIG Aikaa vastaan 5 Kierrosta

12/9cal laitetta
1x Cindy

*Cindy= 5 leukaa 10 punnerrusta 15 ilmakyykkyä

22 Min AMRAP;
2 Ring MU / or 2 Rope climbs (scaled 4 c2b)
11 Deadlifts 100/70kg
5 Strict HSPU
20/15 cal Machine

Eurovision music special

6x 2 tempo snatch + 1 snatch @50-60%

Build to Heavy Set of 3 Back Squats

AMRAP 5:00
5 Burpee Box Jumps @61/51cm
5 Squat Cleans @60/42.5kg

A)
DB Squat Jump + Box Jump
4 x 3. Rest approx 1:00
- 1 Squat Jump + 1 Box Jump = 1.

B)
Hang Power Clean
5 x 2 every 60s.
- Option: Dumbbells

15 EMOM:

1-3. 12-15 DB/barbell floor presses
4-6. 5-7 sHSPU
7-9. 12-15 push-ups
10-12. 5-8 strict pull-ups
13-15. 10 kipping pull-ups or 15 ring rows

Push Press
Build to a heavy single over 6 sets. Rest 2:00
- Sets of: 3,2,2,1,1,1
- Option: 5 x 5, adding weight if form permits

1. 2-3 rope climbs
2. 15/10 cal bike
3. 10 c2b
4. 15 rower tucks
5. Rest

Eikä tässä vielä kaikki! Tehdääs vielä tabata.

Odd: biceps curl with bar
Even: 2db shoulder press