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%

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.