Wendlers 4th cycle, 5-5-5. (40%, 50%, 60%)

AMRAP 15

5 Pull up
10 Push up
15 Air squat

*Tip try going 1 round every minute @ steady pace

Push Press 3+3+(3-7) reps on last set @55-65-75%
rest 2-3 min bwn sets
You can count your weights from 1rm thruster, its about same.

20 min

Focus on slow controlled reps, increasing speed to normal reps

4 x 10 @ 60%

3x 1000m row, vähennä cooperin keskivauhdistasi 2-4 sekuntia. ELi jos keskivauhtisi cooperissa oli 1.52/500m, tässä harjoituksessa vauhtisi on 1:48-1:50/500m.

1) Power Clean
2) Push Jerk
3) PC + PJ

5 rounds (You go/I go) of

• Row 250m
• 15 Thruster 30kg/20kg
• 10 Box over burpee 60cm/50cm

All in effort!

Bent Over barbell row (underhand grip)
4x8 AHAP but good form

Pendlay row if mobility and form permits.

3 Rounds:

12 + 12 Half Kneeling KB Press (AHAFA)

2min Rest

12 + 12 One Arm Ring Row (AHAFA)

2min Rest

(add weight to previous week)