Strength (load)

Shoulder press
8-6-4-2-1, AHAP.

Weighted Chin-Ups

5 x 3, AHAP

Go Every 2:30

FOR LOAD
EMOM 8:
1 clean pull
1 hang power clean
1 thruster
– Build to a moderate to heavy load, but only as quality mechanics allow.

Four super sets of:
- 4 weighted pull-ups
- 4 weighted dips

Rest two minutes between sets

3 x 2 one and a quarter front squat

• leave 2 reps in the tank
• rest 3 min btw sets

Shoulder press
- find heavy set of 6 in 10min

Snatch balance 5x2

Back squat

7-5-3
7-5-3

E3MOM / 2-3 RIR

3 kierrosta laadukasta liikettä:
5 ring high pulls, legs on ground
5 ring turnovers, legs on ground
5 ring dips
3-5 jumping ring mu´s/jumping ring C2B, jumping ring pull-ups
3 position 10 shoulder taps: push-ups, 45 degrees, HS.

4rds for speed and quality:

1 speed ladders or coordniation
4 drop jumps from box to box
6x side ways sprint, 3/puoli
5+5 sideways explosive wallball shots