Strength (load)

Deadlift 3 sets of 1, AHAP.

28 Min AMRAP;
40/30 cal row
30 t2b
20 Strict HSPU
15 C&J 60/40kg

Split everything as ygig

Split Jerks from rack 6x2 reps @60-80%
Perform good and balanced split position, also we want to fast on jerks.

4 rounds for time of:

Run 400m (or 1 x 6 floors of stairs)
20 x Burpee

Record time and other details.

Push press 5 sets of 5. AHAP! Go Every 4:00.

"Soutuprogressio 1/6

Metcon (time)

With partner 12 rounds (each) for time:
250m row
*YGIG

Timecap: 28 min"

For time (Timecap: 12min)

5 rounds of

• 200m Row
• 10 Thruster 30kg/20kg
• 6 Pull up

In 20 minutes:

• touch and go clean and jerk triples

Add weight and find a heavy set of three. After the heavy set, take some weight of the bar and do a few good sets of five. Concentrate on efficient technique.

Back Squat 4x6x60%

WORKOUT OF THE DAY:

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Metcon (time)
200 Swings for time

Everytime you break a set, perform 10 burpees before continuing the swings

Harjoituksen tarkoitus on kehittää voimakestävyyttä ja tavoitteena on tehdä 200 etuheilautusta aikaa vastaan. Valitse itsellesi haastava paino, jolla saat kuitenkin linkitettyä useita toistoja peräkkäin.

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WARM-UP:

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EMOM for 12 minutes of:
1. Swings for 0:50s
2. 5 Burpees + 15-20 mountain climbers
3. :20s + :20s forearm stretch

Taukojumppa 1130
Ohjattu lämmittely 1700
https://zoom.us/j/7594162178
ZOOM salasana 530247