Valakyykky 8,6,4,2

nousevilla painoilla, tauot 2 min.

20min AMRAP
5 HSPU
10 pistoolikyykkyä
15 pull-ups

pistooleissa jalka vaihtuu
joka kyykyllä.

6 Sets of the following Complex :
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk

One set consists of all 12 reps. Try not to drop the bar during the entire set; if you must drop after the overhead movements, it’s allowed – just be quick to get back on the bar. Rest as needed between sets and try to increase weight after each set.

6x2 Pause Front Squats

• Slowly and controlled down, 3 sec pause at bottom position

Weighted pull ups
4 x 3

*new set every 2.5 minutes

5 x 3 @ 70%

Training max = 95% of your real 1RM.

DL 3 reps @

70% of Training max
75-80% of training max.
80-85 % of training max

85-90% of training max
*rest 2 min between the sets.

10 K row with partner

swap every 1k

TC 45 min

6 Rounds Each For Time:
18/14 Calories Bike
5 DB Hang Power Snatches Left @25/17,5kg
5 DB Hang Power Snatches Right @25/17,5kg
5 Toes-To-Bars
- Rest 2:00 between rounds

Scaled:
18/14 Calories Bike
5 DB Hang Power Snatches Left @22,5/15kg
5 DB Hang Power Snatches Right @22,5/15kg
10 Abmat Sit-Ups
- Rest 2:00 between rounds

-Movements / Efficiency
-Strategy
-Practice rounds