Category: Yleinen

Deficit Deadlift
3-3-3-3-3

Weighted lunge
8-8-8-8

Find 1 Repetition max of the day,

Snatch

30 seconds work 30 seconds rest for 4 rounds:
1st Box jump
2nd Jumping pull-up
3rd Kettlebell swing 16
4th Walking lunges
5th Knees to elbows
6th Push press 20/15
7th Back extensions
8th Wallball 20/14
9th Burpees
10th Double-unders

“Christine”
Three rounds for time of:
Row 500 meters
12 Deadlifts: body weight
21 Box jump, 20 inch box

Back Squat
5-5-5-5-3-8

Push Press
Find heavy 5rep

Deload Week

Rope climb
Foundations

On the minute for 25 minutes,
2 Rope climb
4 Burpee box jump 20″
6 Thruster 42,5/30
8 Toes to bar
10 Push-up

Deload Week

Bar muscle-up
Foundations

20 min AMRAP of,
Run 300m
1 Bar muscle-up / Chest to bar
Run 300m
2 Bar muscle-up / Chest to bar
Run 300m
3 Bar muscle-up / Chest to bar
Run 300m

Deload Week

Snatch Grip Push press
5×3

Snatch balance
5×2

Hang snatch, pause at hi-hang
5×1

Deload Week

Handstand
Foundations

3 Rounds:
Row 3 minutes
3 minutes of,
8 KBS 24/16
8 HSPU

This is meant to be done on a slow pace and now real score is submitted.

Deload Week

Double-under
Overhead squat
Foundations

3 Rounds with a partner,
50 Overhead squat 30/20
50 Double-under each
50 Sit-ups