7min AMRAP ygig

8 Raakatempausta (kevyt)
4 Tangon yli burpeeta

DELOAD WEEK

A) On the minute for 5min
1 snatch pull
1 tall snatch
1 drop snatch
These are warm-up / technique sets so use dowel, barbell or very light weight

B) Every 1,5min for 8 rounds
1 snatch pull
1 low hang snatch
1 overhead squat
@50-70% 1RM

C) Reverse TABATA (8 rounds 10s on / 20s off)
Overhead squat hold

AMRAP 7
3 Wall Walks
6 Thrusters 42,5/30kg
9 Bar Facing Burpees

Rest 3min

AMRAP 7
7 Pullups
14 Wall Balls
28 Double Unders

2x3 v1 (+edelliseen viikkoon, jos hyvä päivä)
1x8 -10-20kg

YGIG 8min x2

1)
30cal
30 Istumaannousua

3min tauko

2)
30 KP-tempausta
80 Tuplaa/Sinkkua

*Toistot saa jakaa miten vaan

A) In a 6min window
35/28 Cal Row
400m Run
+
Max Cal Row in the remaining time

3min rest

B) AMRAP 6
5/5 Hammers Curls
5/5 Renegade Rows
20/20 Russian Twists

3min rest

C) AMRAP 6
12/9 Cal Bike
12 Wall Balls
12 KB Swings 24/16kg

3min rest

D) In a 6min window
Run 600m
+
AMRAP in the remaining time of
5/5 Single Arm Standing Bent over Rows
5/5 Single Arm Shoulder to Overhead

3min rest

E) EMOM 6
(40sec ON/20sec OFF)
1) Cal SkiErg
2) Sit-ups

For time :

21-15-9
Dual DB Deadlift 2x22,5/2x15kg
Handstand Push-Ups
75 Double Unders

TC 12

3x3, 2x2

2 x 750m
- work : rest 1:2,5 (esim. työaika 3min -> lepo 7,5min)
- tahti 2-5s alle 1000m vedon keskitahdin (500m avg.)
- RPE 9+

HUOM! Ensi viikolla 1k row uusintatesti.

Strict Ring Muscle-Up practice

• Quick review of; false grip, body positions, strict pull-up on rings, strict ring dip and then some transitions