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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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