Deadlift 4x2 reps AHAP

-perfect form, don't go till failure
-rest 2 minutes between

With a partner:

100-m farmers carry
(2x 16/24kg)
300 row ( each )
30 KB goblet squats (16/24 kg)

– Partners complete row each and split
goblet squats and farmers carries as desired.
RPE 6

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Goal & Intensity
-Build aerobic capacity, grip strength, and leg endurance.
-Partner format allows steady work with manageable fatigue.
-Long, steady effort for 30 minutes.
You should move continuously with controlled breathing.
RPE 6 - You should be able to keep a conversation pace throughout.
Coach’s Tip
Break carries and squats early to avoid grip and leg fatigue.
Use the row as a steady, controlled effort to recover.

Deadlift 3 x 10 (60/65/70 %)
Sarjapalautus 2-3 min

Find jerk 1RM

• push jerk ok!
• split jerk ok!
• squat jerk ok!

Kommentoi myös aiempi tulos jos tiedossa.

For time:
24m dumbbell overhead walking lunge (25/22.5 kg)
20 alternating dumbbell snatches
20 pull-ups
24m dumbbell overhead walking lunge
20 alternating dumbbell snatches
20 chest-to-bar pull-ups
24m dumbbell overhead walking lunge
20 alternating dumbbell snatches
20 muscle-ups

Time cap 15:00

Back Squat
3x5r @ 80%
90s. Recovery

On the beginning of every minute, do 3x BS, try to stay with the same weight the whole workout! DO at approximately 70-80% of 1RM.

power snatch + ohs
4 x (2+2)
4 x (1+1)
- singles should feel snappy

5 rounds for time
Rx'd
20 ring dips
20 KB snatch 24/16

scaled
20 push ups
20 KB snatch 16/12

12min alkavalla minuutilla

1. 5-10 leuanveto
2. 10-20 etunojapunnerrus
3. 6-12 varpaat tankoon