Weightlifting

Clean & Jerk x 3 x 5 @ 65%

Check out this amazing TEDTalk:

Your text here...

In pairs:

50ft handstand walk
4 d-ball cleans 40/60kg

100ft handstand walk
8 d-ball cleans 40/60kg

150ft handstand walk
12 d-ball cleans 40/60kg

Tempo Back Squat

6 x 3, every rep 3-5 sec pause on bottom

Go Every 3:00

2-3rounds:

20-30s hollow hold
20-30s GHD hip extension hold
30+30m s.a farmer carry

3 kierrosta
8+8 hauiskääntö vuorokäsin
8 olankohautus kplla
8 vasarahauiskääntö

Valitse maltillinen paino ja pyri tekemään liikkeet läpi minimaalisilla tauoilla.

3 Round For Time :

15 Kettlebell Swing 24/16kg
15 Wallball Shots 20/14p
20 Deadbugs w/ Medball

6 Minutes :

10 Pass Trough
5 Black burns
5 Supine Snap To Hollow
5 Kip Swing ( Abmat between legs )

6 Minutes : ( 2-3 Rounds )

2 - 4 Banded Hip Drive
2 - 4 Kipping Pull-Ups
10 Arc Ups

4x4 snatch grip deadlift 4-5s slow negative

95-100% of 1rm snatch