Pitkä hikoilu

In teams of 3 for time:
Row 10 k.

One rows and during the workout the resting team members share the work and complete as many rounds as possible:
300 m Front rack carry 2x 20/12kg (12x räkki ympäri)
300 m KB farmer’s walk 2x 24/16 kg (12x räkki ympäri)

45 min timecap. Report the time and rounds. One rows, one rests, one performs the amrap.

Power Clean
5-5-4-4-3-3
Rest 90s between the sets

EMOM x5:
5 TnG Power snatch

Rest 5min...

EMOM x5
5 TnG Squat clean

Rest 5min...

EMOM x5:
5 Thruster

• Go as heavy as possible.

10min amrap:

• kahvakuularinnalleveto (N 24kg / M 32kg)

Vapaat kädenvaihdot. Kuitenkin niin, että molemmille käsille tulee yhtä paljon toistoja

Front Squat
6 x 2reps every 60-90s.
- build up to a heavy double of the day and repeat 5 more sets
- Controlled descent, explosive ascent

0-8:
1 Power snatch

8-16:
2 OHS

16-24:
1 Snatch Pull

• Find a heavy sets.

( Salin ohjelmoinnin mukaiset alkulämmittelyt ja sen jälkeen kyykkäämään)

Kyykky 6 x 2 x 80%

Penkkipunnerrus 5 x 8 x AHAP

Tiukat leuat 4 x 6
Dipit 3 x 10

Tempaus tikkaat, yksi toisto.

1min
20-25-30kg
40-45-50kg
tauko 1 min
2min
30-35-40kg
50-55-60kg
lepo 1 min
3min

40-45-50kg
60-65-70kg

Pause bench press 4x4

Maastaveto 5x80%, 3x4x70%

Bulgarian Split Squat 3x12 / jalka

Suorinjaloin maastaveto 3x15