5 x 2

In 20 minutes, find days heavy 2 rep.
No belt, no bouncing, no straps, tng lifts.

Stamina Conditioning
EMOMx12:
Odd: 12 OHS (96/65#)
Even: 12 C2B Pull-ups

Floor press 5-5-5-5-5-5-5-5

1)
3 Position halting squat clean. 2 sec. pause in the following positions. Under the knee, above and power position.
2) 10 minutes to max out 3 tng squat cleans
3) EMOM 4
6 squat cleans ~60% of part 2

Snatch
35 minutes to max out in the following complex
3 tng power snatch + 3 Overhead squats

Shoulder CARS
Banded Chest Whippets

Scap PU
Stiff Leg Swings
90/90's

Hip Floss

3sets
Heavy KB RDL's 15reps
Low Push-up Holds 10-15sec

10

4x
3min ON/3min OFF

1 & 2
500/400m Row + ME Burpee over Bar

3 & 4
30 Wall Balls + ME Cal. Row

Bonus
3x
15/10 Cal. Assault Bike

Lämmittelyt 25 min ja sitten ajalla
10 x @60/40 tai 70-75%

Tarkoitus on tehdä 10x70-75% raskasta tempausta tai sitten KK:n määrätty tempauspaino "kisa"paineen alaisena eli ajalla.

Pause Front Squats (3sec)

1x5 @75% of 1RM
1x3 @80%
1x2 @85%
2x1 @90%