DB Bench Press

4x8

*Enemmän painoa kuin viime viikolla!

4 rounds for time

15 DB Push presses 22,5/15kg
15 Box jumps

Timecap: 12 min

*DB push presseissä neutraali ote eli rystyset sivulle päin.

Power snatch

3RM

*Pyri etsimään päivän "kolmosmaksimi" säilyttäen H Y V Ä N tekniikan!

Warm up: 2-3 rounds
15 jumping jack
10 superman
10 air squat
5 up & down
*
4x tabata
1) superman hold
2) plank hold
3) wall sit
4) up & down
*
Tabata is: 8 rounds 20s ON / 10s OFF

STRENGTH (2/3)

4 rounds, rest as needed between:

1) 3 Bench Press
2)  3 Weighted Pull-Up + 3 to 6 Strict C2B

RPE 4 to 4+

Every 1,5 min for 15 minutes (10sets)
hang clean pull + hang clean high pull + 2x hang power clean
start this workout with empty barbell and use light/moderate weights.

3x3 min amrap / rest 3 min bwn
21 hang power cleans @30/42,5kg
21 bar facing burpees
21 deadlifts @30kg/42,5kg

2nd round - 15 reps each
3rd round - 9 reps each

Wod
2 Rounds
10 T2b
10 Stoh 45/30kg
10 Pull up
10 Stoh

21 thrusters 40kg/30kg
21 pull ups
15 thrusters 50kg/35kg
15 C2B
9 thrusters 60kg/40kg
9 Bar MUs

FIX YOUR SQUAT

10min Squat hold at the bottom

Koita istuskella kyykyn pohjassa koko 10min putkeen.