Rope Climb Technique

Front Squat

3 x 5 @ 92-95% 4 RM
3 x 2 @ 95-98% 4 RM
1 x 3 @ 100% 4 RM

Go Every 3:00

Bench press 10-8-6-4-2
* -nouseva paino
-lepo 3-4min sarjojen välissä*

AMRAP x 20 MINUTES
200m Run / ½ Stairs*
25 Sit-Ups

*Increase Run by 200m or add ½ Stairs each round. Ex: RND1= 200m, RND2= 400m, and so on.
- RPE 6, not max effort today!
- Video: https://vimeo.com/881948975?share=copy

3 Round for quality:
12-16 Alt. Seated leg raise over object
10-12 Lying Y-raises (voi käyttää kevyttä painoa)
10-12 Banded lat pull down

5 rounds for time

12 Push press 60/42,5 kg
20 Box jump 24/20"

TC 15 min

21-15-9

kbs 24/16kg
up&down
(target under 3min)

6x 4min

A)
15/12 Cal
12 Istumaannousua
9 Seinäpalloa

B)
30-50 DU/SU
9 Raakatempausta riipusta (kevyt)
6 OHS

*Aikaa vastaan kaikki. Tulos on done, mutta pyri liikkumaan AFAP.

4x tabata bike, rest 4 min b/w tabata

max calories

A.
Every 2 minutes, for 16 minutes (8 sets):
3-Position Clean
(high hang, mid-thigh, and then from the floor)