Front Squat 1RM

1-1-1

Sendoff 3:30

"Omatoimi"

Tästä lasketaan kuormat tuleviin kyykky treeneihin. Ota "helppo" teknisesti hyvä ykkösmaksimi.

EMOM 16

1) Pendlay row 10-12
2) Barbell push up 8-10 (3-0-X-1)
3) Hollow rock 12
4) Rest

5 Front Squat + 10 Back Squat

Strength
4 Rounds
8-12 Bar dip
12-14 Gorilla Row (KB)
YGIG/Round

Skill
EMOM 12
1) 8-12 Kipping/Butterfly C2B
2) 40s Hollow rock
3) 5-15m HS Walk
4) REST

Joka 3 minuutti 5 kertaa

1 clean pull + 1 squat clean + 1 split jerk

75-85% C&J max

80 Power Snatch 35/25kg
80/60 Cal Row
80 BOB (bar over burpees)
80 Wall Balls 9/6kg

Working 30 secs on: 30 off
Until you complete all the reps
If something is done then you can just move to the next one. So 30 secs snatch, rest, 30 secs row, rest, 30 secs Bob, rest, 30 sec WB.

TC 36 Mins

Score is time including rest. If you don't get through then post TC + any spare reps.

Set 1 – 70% – 2 Reps
Set 2 – 80% – 1 Reps
Set 3 – 85% – 1 Reps
Set 4 – 90% – 1 Reps
Set 5 – 95% – 1 Reps
Set 6 – 100% – 1 Reps

Strenght
Deadlifts 3+3+(3-7) reps on last set @60-70-80%
rest 2-3 min bwn.

2 x AMRAP 5
2min rest between AMRAP`S

4 Hang power clean @50/35kg
6 Front squat @50/35kg
8 Bar over burpee

*Score is total reps

60% X 5
70% X 5
80% X 3 x 3