1A) BACK SQUATS 5x10x60%
1B) STRICT HSPU 5x3

Every 2:30 mins for 4 sets

8 Close Grip Bench Press, pick load

Jackie

For time:
1000m row
50 thruster@20/15kg
30 pull up

Target under 8min, time cap 10min

E2M x 5

2 clean pull
2 high hang squat clean
2 push press @30-40%

Kevyet ja tekniset painot.

E2M x 5
1 c&j + 1 front squat + 1 split jerk @50-60%

Semi kevyet painot. Sarjat pitää pysyä teknisinä ja terävinä.

RX
AMRAP x 15 MINUTES
100 m KB Suitcase Carry 24/16 kg*
15 Russian KB Swings
20 Back Rack Alt. Lunges 50/35 kg

SCALED
AMRAP x 15 MINUTES
100 m KB Suitcase Carry @light
15 Russian KB Swings
20 Back Rack Alt. Lunges @light
*50m w/ KB in Right Hand, 50m w/ KB in Left Hand.
* RPE: 7

OPTIONAL COOLDOWN
Emom 9 mins
30"/30" pidgeon stretch
30"/30" "open book" torex mobility
45" wrist + biceps stretch on floor

Alternate.
1. 5 eccentric ring pull up 5 seconds decent
2. 10 tricep extensions 22.5/15
3. 10 shoulder press 40/30kg

Skill work on pull ups or bar mu

Then 5 sets going every 5 mins
400m run
10-20 pull ups or 5-10 ring mu

5x 8 Push press 70% of max

1 RM
Päivän paras!

4 rounds for time
40 double unders
20 push ups