PN testi ryhmä.

Clean Pull

5x2x120-150% @clean 1 RM (remmit)

Videot kiitos :)

Hang high pull 3x3

(samoilla painoilla)

Strength stations - Complete 4 sets of A,B,C,D

A. 10 Heavy Lunges → Sandbag Front Squats 15

B. 5 Strict Shoulder Press → 30 Band Jacks

C. 8 Heavy Single DB Deadlifts → 30 KB Swings

D. 6 Floor Press → 10, 15, or 20 Pushups

Track all weights used, sandbag weight used, and band used for band jacks.

3×5 Sumo deadlift

2-4-6-8-10-12-14-16-18-20
Deadlift (65-70% 1RM)
Boxjump
Toes to bar
Wallball
Airsquat
Burpee

Workout of the Day
A.
Three sets of:
Dumbbell Walking Lunge x 20 steps
Rest 60 seconds
Weighted Pull-Ups x 4-6 reps @ 2110
Rest 60 seconds

B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Pull-Ups
20 Push Press (65/45 lbs)
30 Kettlebell Swings (24/16 kg)

Workout of the Day
A.
Take 15-20 minutes and build to today’s 1RM Snatch

B.
Every minute, on the minute, for 14 minutes:
Even minutes – 3 Snatch or Power Snatch @ ~75-85% today’s 1RM
Odd minutes – 7 Handstand Push-Ups

60 min AMRAP:

In teams of 3:

21/42

pullups
situps

wall climbs
toes to bar

squat jumps
OH lunges 10/20

pushups
+
400 m RUN

For Time:
1K Row
5 Power Clean 60/40 (Rx+ 70/45)
20 DU
10 Power Clean
40 DU
10 Power Clean
40 DU
5 Power Clean
20 DU

9 min AMRAP
2 x tgu/SIDE 24kg/16kg
15cal ROW
5 power cleans 60kg/45kg