Paced conditioning (Not for time, go easy)
3 rounds of:
15 wall ball
15 KBS 24/16
Rest :30s
15 push ups
15 burpees
Rest :30s
15 T2B
15 back extensions
Rest :30s
0:30s hollow rock
0:30s posterior plank
Rest :30s

Climb up in weights to reach your 70% of your max.
Then do 20 singles. Rest 30 seconds after each lift.
If you miss a lift. Rest 1min and continue till' you have done
20 squat snatches.

EMOM3 x 5

Strict Shoulder Press x 5 50%
Single-Arm Dumbbell Row x 5 reps 10/8 kg / arm

Jotta strictissä ei dippaa jalat yhtään - jännitä ne kaikilla (mahdollisilla) lihaksilla.

3 rounds for quality

10 s L-sit

6 ring dips

4 natural leg extensions

4+4 one leg T2B

Shin Box (with ext rotations)
Octopus Sequences (ankle flexion focus)
Hip Floss
Mini Band squats

Band Upper Body (lats)
Hanging Scap Depressions
Hanging Quarter Chin Ups (practice hanging without fully relaxing your shoulders)

10

Päivän 1RM

50-75% 1RM

Front squat 5x6 /2min

Every minute on the minute for 10 minutes:
1 Snatch @65% of 1RM

“Diane”

21-15-9
Deadlift 102/70kg
HSPU

Ohje: Tee harjoitus mahdollisimman nopeasti. Skaalaa tarvittaessa painoa, ja toistomääriä. Voit tehdä HSPU ab-mat pään alla.

Target <8min