5 kierrosta

1000m/800m soutu 2000m/1600m pyörä
20 boksihyppy
20 kp tempaus

Aikaraja 35min

DELOAD WEEK

For time
50 sit-up
40 push-up
30 DB snatch 22,5/15
40 sit-up
30 push-up
20 DB snatch 22,5/15

Band-pull-aparts 5x20

Penkki Max5
-nousu vitosen sarjoilla Max5-kuormaan
-tavoite 80-85%
-5-8 noususarjaa

Vipunostot maaten 4x15
-keskity hyvään venytykseen ja tuntumaan

Ojentajapunnerrus maaten 4x15

2 rounds of 5-4-3-2-1 (unbroken sets) Hang Power Cleans, lift every 1:15:
Set 1: 5 @55% of 1RM Power Clean
Set 2: 4 @60%
Set 3: 3 @65%
Set 4: 2 @70%
Set 5: 1 @75%
- Add weight in round 2 to each set.

4 rounds for time
300m run
12 C2B
12 push press 50kg/35kg

4x5 Shoulder Presses @65%
- Rest 2:00 btw sets

3 sets of
A) 5-8 Strict Chinups (weighted if possible)
B) 10-12 Double DB Bench Press (Green: 8-12 strict kb high pull)
C) 10-12 Sumo Deadlift High Pulls

• Rest about 60-90sec between movements and sets.

AMRAP 45

2 Rounds of:
6 HR Pushups
8 Sit-ups
6 Single Arm Hang Clean & Jerk
8 Box Jumps

20/15 Calories

2 Rounds of:
6 Ring Dips
8 Toes-to-bar
6 Single Arm Devils Press
8 Wall Balls

300m Run

Clean and jerk 1 RM

1 RM Press