Tiistai
A. 5x5 weighted pull-up B. 2-2-2-3 minute intervals: 10 thrusters 42,5/30kg 20 split jumps Max reps pull-ups in time remaining *rest 2:00 between intervals
Maanantai
A. Squat clean & jerk Every 90s x 10 sets 1 rep 90-100% B. Back squat Build to a heavy 3 @ RPE 10/10 +3x3 85-90%
Perjantai
A. Bench Press 10-10-8-8 Rest 2:00 between sets B. "Nicole" AMRAP 20: 400m run Max reps pull-ups
Torstai
For 40 minutes: 2000m run 100 double-unders 60/40 cal machine 100 double-unders 40 burpees
Keskiviikko
A. Hip thrust 3x 15-20 RPE 8/10 all sets B. AMRAP 8: 12 overhead squats 42,5/30kg 20 steps walking lunge (goblet) 9 box jump overs 60/50cm
Tiistai
A. Weighted pull-up 4x5 B. For time: 400m run 21 thrusters 400m run 15 thrusters 400m run 9 thrusters -35/25kg
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