Halting clean (2 sec. pause under the knee and down), Power Clean, Front squat, Clean + 2 Split Jerks

3×5 Low-bar Back Squat (*Tempo 31×1)

*3 seconds down, 1 sec. pause at the bottom , up fast and take a breathe

EMOM 15
2MU (or 6 Ring Dip) + 6 TTB

Tabata DU
Score is the total rep

Strength/Skill

1a) 3X8 Muscle-Ups AFAP – rest 90 sec.

1b) 3X5 Deadlift

Conditioning

1) 10:00 AMRAP of:

Paced Burpees

*Work at what you perceive to be 85-95%. Check HR before starting and immediately after. Rest until HR drops to below 110 BPM before beginning #2.

2) 5:00 AMRAP of:

10 Burpees
10 Pull-ups
10 Thrusters 95/65#

Guess What?

on the min for 12 min

2-position Snatch (floor, knee 70-80%)

voimistelua

Ohjattua kehonhuoltoa ja omatoimista harjoittelua.

Hollowbody hold 2min ME