back squat 10x3

Ensiviikolla keskiviikkona ja perjantaina ykköset

10-8-6-4-2
(Heavy sets: @70-90%)

Rest 2min. between sets.

Running 1 mile 70-80% effort

50 wall balls 9kg/6kg
40 box jumps 60cm/50cm
30 hang power cleans 60kg/45kg
60 cal airbike

"High Heels"
AMRAP 9:
10 Hang Squat Snatches (75/55)
30 Double-Unders

Accessory 3 rds:
8 reps each movement, remember control every rep:

Double DB bicep curls
Single arm DB row (heavy)
Single leg DL with barbell

-lepo 20-30 sec liikkeiden välissä

EMOM 20

1 min: 10 one arm kb row 20/16 (R)
2 min: 13/10 cal row
3 min: 10 one arm kb row 20/16 (L)
4 min: 15 box jumps 24/20"

Wod
1200m run
Then 8 rounds
5 Thruster 45/30kg
5 Pull up

Clean complex:
1 Power clean
1 Hang squat clean
1 Push jerk

• Max 60%/Clean&jerk 1RM
• Focus on good technique

Shoulder Press 3x5
rest 3min btw sets
As Heavy As Form Allouds