5min amrap:
4 x mave 120/90kg
8 x boksihyppy 50cm
2min tauko
3 kierrosta
cash in: 20 x burbee

Postaa toistot yhteensä jokaiselta kierrokselta.

100 x tupla
50 x burbee

Lennosta klo 18-20.

20 x etuheilautus 16/12kg
10/10 x tempaus 16/12kg
1 x köysi
3 kierrosta

21/15/9 x hspu
21/15/9 x leuka

5x5 Dip

• As Heavy as possible

For Time
100 Hang Power Snatches
100 Push Presses
100 Sumo Deadlift High-Pulls
100 Front Squats

RPE 9

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Option 2
For time:
70 hang power snatches (15/20 kg)
70 push presses
70 sumo deadlift high pulls
70 front squats

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Option 3
For time:
50 hang power snatches (5/10 kg)
50 push presses
50 sumo deadlift high pulls
50 front squats

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Goal & Intensity
-Build barbell cycling capacity and muscular endurance.
-Train pacing and efficiency over a long workout.
-Long, high-volume chipper workout.
-The barbell should feel light to moderate and repeatable.
RPE 9.
Very hard effort that requires pacing from the start.

Coach’s Tip

Break sets early into small, manageable chunks.
Keep a steady rhythm instead of sprinting the first movements.

Max weight 6rm

Find 9 reps max.

Ensimmäisellä minuutilla 1 punnerrus, toisella minuutilla kaksi punnerrusta jne.

"Running DT"

5 Rounds of:
12 Deadlifts 60/40kg
9 Hang Power Cleans
6 Push Jerks
Run around the box