BENCHMARK WEEK

"Ingrid"
10 rounds
3 power snatch 60/42,5
3 bar over burpee

7 Palomiespunnerrus
4 raskas pallo esteen yli ja ylitys

Aikaraja 12 min

Easy aerobic conditioning

5 rounds
2min easy row
2min AMRAP: 6 box step-up + 8 one arm DB hang clean & jerk
2min easy jog
2min AMRAP: 8 sit-up + 8 back extension

30 deadlifts (70/102,5 kg)
40 wall-ball shots
50 KB swings (16/24 kg)

For time:
20 deadlifts
30 wall-ball shots
40 KB swings

C1) “Pull and push”
2 rounds for time
1 deadlift 150kg/115kg, scaling use 80-90% of your MAX
20 gorilla rows 2x24kg/2x16kg
15 kb swings 24kg/16kg
then 2 rounds for time
1 push press 80kg/55kg, scaling use 80-90% of your MAX
20 push ups
8 ring dips

bench press 5x3

Aikaa vastaan
10-1
C2B /MU/ Leuka
4
Clusteria 45/35kg

Front Squat 5/4/3/3 reps @80%+

Practice Handstand Hold/ Walking
- 15mins practice.
- Suitable for all levels!

4x
New every 4th minute

15-20/12-15 Cal.
9 Burpee-Box Jump Overs
6 Power Snatch 50/35kg