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MA 7.2.
Strength:
12x Every 1,5min:
2x(3/2/1) @84-86%/86-89%/89-92%
1. Deadlift
2. Strict press
Metcon: For 14minuts: 60s ON/OFF
Row/Bike Erg
- 4 Lunges during the rest
TI 8.2. (Painonnosto)
Oly:
10x Every 75s:
1 Squat snatch + OHS @50->90%
FS Progression 5/8:
5xEvery 3min:
2x5 @75-80%
2x3 @80-85%
1x1 @90-95%
3x Every 90s:
5 Snatch balance @60-70%
TO 10.2.
Skill:
HSW
Metcon:
AMRAP 5:
8 C2B
14 Pistols
REST 2
AMRAP 5:
8 HSPU 50 DU
Tabata:
1. Biceps curls
2. Bent over row
PE 11.2. Oly:
EMOM 8:
1 Squat clean & jerk 60%->85%
- Pause in the jerk
5x Every 90s:
2 Squat clean @80%
Metcon:
"Open 15.1."
AMRAP 9:
15 T2B
10 Deadlift 35/50
5 Snatch 35/50
La 12.2.
Partner metcon:
AMRAP 12:
3-6-9-12-15-18...
Syncro wall ball
15 Cal bike
Rest 4min
AMRAP 12:
3-6-9-12-15-18...
Syncro burpees
15 Cal row
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