Työntöveto polvenalta riipusta
3x3@90-110%, 2x2@110-130%

Raakarive puolesta reidestä (pukit/riipusta)

8 x 3@65-80%

Etukyykky + työntö (tolpilta lähtö)

7 x (3+1)@75-88%

3 x

10 sec hollow hold
10 hollowrocks
10 hollowrocks left side
10 hollowrocks right side
10 straight V ups
10 left side V ups
10 right side V ups

Aim is to get the whole set unbroken!

3 rds each:

A1.) Single leg glute bridge 10 reps
A2.) Band pull through 15-20 reps

rest 1 min

B1.) Push up 10 reps
B2.) banded triceps 15-20 reps

rest 1 min

C1.) Double KB/DB bent over row 10 reps
C2.) banded bicep curls 15-20 reps

Midline with partner 3 rds

Single arm farmers carry 60m/side (heavy load)

-rest until partner has completed both sides.

Row 500m for time

10min AMRAP

2,4,6,8,10,12,14,16...

Ohs @ 35/27.5kg
Press ups

Back squat 5 RM, then 3x5 reps @ 90%

4 Rounds of:
25 Band Resisted KB Swing
15 OH KB Hollow Rocks (or Hollow Rocks)
10 Barbell Rows
15:00 Cap on all of this work.
Nothing for time or score today.

For Time: (20min time cap)

15 Burpee Box over jumps
10 Alternating Dumbbell Snatches 32.5/22.5kg

15 Burpee Box over jumps
20 Alternating Dumbbell Snatches 32.5/22.5kg
15 Burpee Box over jumps
30 Alternating Dumbbell Snatches 32.5/22.5kg
15 Burpee Box over jumps
40 Alternating Dumbbell Snatches 32.5/22.5kg

Optional Accessory

Corework of your choice

In teams of 3-4:

3 x 3 power cluster each
400m KB farmers walk AHAP

4 rounds

it was a great warm-up in 2009 and it remains one of the most efficient in 2019