B. (20-40)

Back squat: (Week 1/6)
6x65%
4x72.5%
2x80%
2x80%
2x80%

Rest 2-3min.

• Ohjeistus:
• Uusi takakyykky progressio alkaa. Kuormaa korotetaan viikottain 6 vkoa.

2 x AMRAP8, rest 4 (A & B)
A)
60/45 cal row
rest of time:
8 DDB hang c & j @ 2x50/35lb
8 burpee over rower

B)
60 wallball @ 9/6kg
rest of time:
8 t2b
8 DKB deadlift @ 2x24/16kg

RPE 4-4.5

2 rounds

AMRAP 3min
8 sumo deadlift high-pull 50/35
8/6 cal echo bike or bike erg

Rest 3min

AMRAP 3min
6 double DB box step-over 2x22,5/15
8 box jump

Rest 3min

Te-veto nivusiin+Te-veto+Te
6sarjaa
-1+1+1

Snatch 2s stop on knee level

E90s x 12
6x3
6x2

snatch 2s stop knee level / power or squat

For Q:

E3M x 3-4

1-2 set of kipping pull up (20-30s rest between sets) 20s hs hold with wall
10-12 V-ups/tuck ups

Laatua vastaan tehtävä treeni.

🌊🌊🌊🌊🌊🌊

E2MOM, 10 rounds
1-3 power cleans
– nouseva paino
– aloita kevyestä

BENCHMARK
For time with a partner:
1,000 weighted box step-ups (15/20 kg) (51/51 cm)
– Partners work at the same time.

Scaled WOD
For time with a partner:
1,000 unweighted step-ups
– Partners work at the same time.

Power clean + split jerk

E90s x 12

6x 3 power clean & jerk
6x 2 power clean &jerk