20min AMRAP
"I Go, You Go"

1 Deadlift 60/40kg
2 Power Cleans
3 Shoulder to Overhead
4 FR Lunges
5 Bar over Burpees

Aikaa vastaan:

21-15-9

• leuanveto
• rengasdippi

Clean pulls
5x4 @90-120%

5 rounds, E7MOM:

Assault or row 40/30 kcal
10 Power Snatch 50/35kg
50 DU

These are sprints, but not all out efforts. Move fast and keep a steady pace. Try to hit all the sets unbroken. You should have over 2min for rest. Scale if needed.

21-15-9
row cal
T2B

AMRAP 25:
Row 500 Meters (or 1 x Stairs/400m Ski/Bike 2:00)
40 Double Unders
20 Walking Lunges
10 Hollow Rocks

• Goal is consistent, smooth, effort across the 25mins. Think 75%

Gymnastic swimming

Do 3 rounds of the gymnastic swimming routine. 20 reps each of the movement per round.

Guaranteed burn on the shoulders.

Front squat 10 x 60&, 10 x65%, 8 x 70%, 8 x 75%

1a) Speed Floor Press: 9 x 3, every 60s @65% of two weeks 3RM or a moderate weight.
- +5% from last week.
- Pause for a 1 count on each rep.
- Change Grip every 3 sets ie. close, medium, wide, close
- Take 3-4 sets to build to work weight.
- Beginner: 6 x 4, using one moderate weight for all 5 "work-sets" (slightly heavier than last week)

1b) Banded Pull-apart: In between sets perform 10-15 Slow and Controlled Banded Pull-aparts.

65%/3
70%/3
75%/3
(80%/2)2