2-2-2-2-2 of:
BB Back Squat
75% 1RM

Conditioning
For Time:
1 Round of Kelly
2 Rounds of Helen
1 Round of Kelly

Kelly: 400 Meter Run, 30 Box Jumps (24/20), 30 Wallballs (20/14)
Helen: 400 Meter Run, 21 Kettlebell Swings (53/35), 12 Pull-ups

Push Press
Build to a 1 Rep Max For the Day

(1+1+1+1)-(1+1+1+1)-(1+1+1+1)-(1+1+1+1)-(1+1+1+1)-(1+1+1+1)-(1+1+1+1) of:
BB Snatch Pull + Snatch High Pull + Squat Snatch + Overhead Squat.
Riscaldati progressivamente e poi in 3 sets sali sino ad una (1+1+1+1) pesante e quasi massimale.
Poi con il 90-95% di quel carico fai 4 sets.

3 rounds:
12 Double DB lateral raise
14 Alternating double DB bicep curl
16 Single DB Standing scull crushers
- Rest 30s btw movements, 90s btw rounds

Rive + etukyykky + työntö

(1+1+1) 1RM
(1+1+1) x 2 @90%

Työntöveto puolesta säärestä (pukit)
3@90%
3@95%
3x3@100%

Etukyykky 3RM
3@90%
max @ 90%

Varpaat tankoon 3x maksimi toistot

18' E3MOM:
Push Press
Find to a 1RM

10' EMOM:
20'' Hollow Hold
20'' V-Ups
20'' Superman

stretch for 4 mins

choose one:
2 mins of running, rowing, airdyne, jax, jump rope, rope slam

3rds(8)
heel walk
toe walk
side lunge
heel grab
run bk

Metcon/*Rx(20)
800m run
80 lunge
400m run
40 cal ad/row
200m run
20 lunge

goat work(15)

Finisher
30 w raise
60 sec l sit/hang
2 min couch stretch

Accumulate:
75-100 DB Kickbacks
1 Set of Banded Alphabet on each side every time you break

4x
3 Clean + 1 Jerk
- @75-80% of 1RM
- No tng
- Rest 2-3min btw sets