Romanian Deadlift 5x4 AHAP
Straight back and straight legs

3 kierrosta aikaa vastaan:

• 100m juoksu
• 12 raaka tempaus (N 35kg / M 50kg)
• 21 etunojapunnerrus

Every minute on the minute for 12min alternating

• Odd: 5-10 Strict chest to bar chin up
• Even: 5-10 Ring dip

Try to keep the same number of reps every round.

Conditioning
AMRAP 15:
15 Wallballs (20/14#)
15 KB Swings (1.5/1 Pood)

1000/850m Rowing
+
12 Rounds of
4 "Strict" Handstand Pushups
8 C2B Pullups
12 Squats

5x6 AHAFA

Ohje: tee 5x6 maastavetoa taakalla, jolla selän neutraaliasentosi säilyy. Purista tanko maasta, älä riuhdo.

...and this time on a Monday

Set up rowers at front of room at of the way. Keep rowers in their home out of the way. Set up station between 2 in order to share equipment but start on opposite circuits. Every (wo)man for themselves ...

Circuit A
1. 10KB Swing + 10 KB Deadlift
2. 10 Broad Jumps + 10 glute bridge reach
3. 10 TRX Row + 10 strokes rower
4. 10 Crawls (2/2) + 10 Torsion Control
5. 10 Abmat Crunch + 10 abwheel roll outs

(A1, A1+2, A1+2+3, A1+2+3+4, A1+2+3+4+5)
If you finish start over backwards

10 minute AMRAP

Circuit B
1. 10 box jump + 10 box step ups
2. 10 lateral lunge + 10 reverse crossover lunge
3. 10 drop squats + 10 stroke on skier
4. 10 DB Push press + 10 push ups (palm release, incline or knee facilitated accepted)
5. 10 hanging knee raise + 10 post supported reverse crunch

(B1, B1+2, B1+2+3, B1+2+3+4, B1+2+3+4+5)
If you finish start over backwards

10 minute AMRAP

Round 3:
Partners start at opposite ends
A1 through B5 or B5 through A1

10 minute AMRAP

60s rest between rounds

Everything is total reps unless otherwise stated.

32 minute circuit

4 unbroken rounds for Quality, rest as needed between sets

6 Power Clean @40-60%
6 Front Squat
6 Jerk

Ohje: tee kaikki kolme liikettä putkeen, lepää sen jälkeen tarvittava aika. Voit haarukoida taakkaa 50-70% sinun raakarinnallevedon maksimista.

8 Min EMOM
3 hang snatch 70-80% of previous

Build up to a heavy hang snatch for the day.