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

3x

3+3 Turkkilainen ylösnousu
8-10 Kulmasoutu leveällä otteella
Submax rengaspunnerrus

shoulder press 3x10
* -nouseva paino
-lepo 3-4min sarjojen välissä*

DELOAD WEEK

A) Every 2min for 5 rounds
DB complex (both sides)
1 deadlift
1 hang power clean
1 front squat
1 split jerk

B) For time
30-20-10 alt. DB hang clean & split jerk 22,5/15
60-40-20 sit-up

4 rounds for time
12 push press 50/35
48 double under