Penkki 6x6x60%
-joka sarjan välissä facepulls TAI band-pull-aparts x20

Sotilaspenkki käsipainoilla 3x12-20

Vipunostot eteen istuen 3x12-20
-käsipainoilla / kämmenet itseä kohti

Hauiskääntö tangolla 5x10

Every 4:00 Minutes Until 300/250 Calories

400m Run
Max Calories Row

TC 40 Min

Warm-up:
3:00 min erg
+
2x
10 Deadlifts
10 Upright rows
5 Hang power cleans
10 Shoulder press
10 Front squats
*Tyhjä tanko

A) Push jerk

5@ 63%
5@ 66%
5@ 69%
3x5@ 72%

B) Front squats

5 @ 61%
4 @ 65%
2x3 @ 68%

C) Accessory:

3x
20 V-ups
20 Candlestick toe touches

Optional:
4 x 12 Barbell bicep curls
4 x 15 BTN tricep extensions

A,
EMOM 10
1 power cluster + 1 cluster + 1 thruster
- start around 60% of 1rm thruster
- Add weight each min
- TNG style

B,
For time:

21-15-9
Power Clean @60/43kg

Push Press

33 Unbroken Wallballs after each set @9/6kg
– If you break during your wallballs Complete 10 Burpees
Timecap : 20 mins

Kyykky 5x8x50%

Maastaveto 5x5x60%

Pendlay Row 5x10
-saa olla raskas, mutta ”paketti pitää pysyä kasassa”

SitUps 5x20

Build to Heavy Set of 3

Then

1 x 3 x 90% OTD
1 x 3 x 80% OTD

1) Back squat 4x2x85%
2) Broad jump 4x3

3 kierrosta

10 hauiskääntö tangolla
max etunojapunnerrus korokkeilla

Jefferson Kang Curl: 3 x 3. Rest 60s
- Light weight, this is a mobility exercise
+
15 breaths (6s inhale, 1s hold, 6s exhale, 1s hold)

Kyykky 3x1 (90-93-96%)

Penkki 2x2x90%

Vipunostot sivuille 3x12-20

Ojentajat kumpparilla 3x12-20