15.1 Tiistai

”Marston” 20 min Amrap 1 Deadlift @150/100 (~85%) 10 T2B / K2E 15 Bar Over Burpee Gymnastic Accessory 3 Rounds 8-12 Ring Dip / Bench Dip / Narrow Push Ups + Max Rep Strict Pull Ups or Banded Pull Ups / Ring Rows (Goal is 8+) 30-45 Sec Shoulder Taps / Hs Hold /Double KB…

40 min Amrap 30 Cal Row 30 Air Squat 30 Box Jump 30 Burpee 30 DU Tarkoitus työstää tasaisella sykkeellä

Front Squat + Back Squat 3 X 2 + 4 @82.5-85% *Rest 3 min 16 min amrap (Parin kanssa) 1 kierros vuorotellen 5 Bar Over Burpee 4 Deadlift 3 Hang Power Clean 2 Front Squat 1 STOH @70/50

RÄSTIWOD viime viikolta TAI ¨Strenght Saturday¨ Every 90 Sec X 8 *Find Heavy Squat Clean + Jerk / Squat Clean + Jerk Practice Wod 10 Rounds 5 Bench Press @0.75xBW / 75-80% 10 Deadlift @1.25XBW / 65-70% Max 15 min Cap *Go Moderate Heavy !

Strenght 3 kierrosta Deadlift 5 rep @80% 1 min rest Shoulder Press 5 rep @72.5-75% 1 min rest *Ensin 5 Deadlift, 1min rest, 5 Shoulder Press, 1 min rest, 5 Deadlift jne… 10 Min Emom Every 30 sec x 20 (10 min) 1 Squat Clean + 1 Push Press *Niin raskas kuin hyvä tekniikka antaa…

14 Min Amrep For Time 120 Hang Power Clean @70/50 TAI 50 / 35 + Max Rep Hspu / Hr Push Ups rest of the time *Power Clean vaihto aina 5:n toiston jälkeen 5 min rest 12 Min Amrap 2 Synchro Box Over Jump 2 Synchro Thrusters @45/30 4 Synchro Box Over Jump 4 Synchro…