2 hengen tiimeissä:

10 kierrosta aikaa vastaan:

300 tai 500m row
16 pistol squats
12 HSPU
8 DL 100/70
Toistot jaetaan tasan parin kanssa.

3 rounds
rest 60 sec btw rounds

10x DL
10x Bent over rows
10x power clean
10x push press
10x back squat

@40% of Clean 1 rm

For time:

• 9-7-5 full clean @ 70/45kg
• 21-15-9 kb swing @ 32/24kg

time cap 10min

Shoulder press

4 - 4 - 4 - 4 - 4 - 4 - 4 - 4 - 4 - 4

lepää 60s, keskiraskas paino.

21 EMOM

1. 1-2 rope climb
2. 10-20 push-up
3. 50-75 DU / 100-150 SU

Haasta itseäsi.

8-10 lunges @65/45kg
Or heavier than last week

5 x Push Press @ 70%

Benchmark Kehä 8

AMRAP 24 min
20 sumo deadlift high pull 42.5/ 30 kg
30 double unders
20 thrusters 42.5/30 kg
30 double unders
20 chest to bar pull ups
30 double unders
20 hang power clean 42.5/30 kg
30 double unders
20 toes to bar
30 double unders
20 back squat 42.5/30kg
30 double unders

Kipping bar MU drills:

Go through all the drills as kind of circuit training. Even if you already have the bar MU it is good to go through the drills to improve the movement

*Kip and double kip
*Jumping bar MU with a low barbell and a pull up bar ESIMERKKI
*Banded bar MU with a barbell and band under the but

for time:
pareittain:
5rounds:
10 pull ups
10 deadlift @90/60
10 thrusters @42,5/30
10 hspu's

toinen tekee, toinen lepää