Bench press 6-5-4-6-5-4

1.) 4 x
clean grip RDL X 10
Front rack stretch 5/puoli 5.sek pito
Front squat x 8
2.) 3 x
Muscle clean x 4
Tall clean x 4
Tall jerk x 4
3.) Clean & jerk 2+1 5-6 kierrosta (12min)
4.) Power snatch 1. 3 x 3 2. 2 x 2
5.) Back squat 4,4,3,2,3,2

Loppu jumi 3x
3/3 overhead lunge
"Russian ab twist" x 10

This is class programming
( If not in class, see warm up below)
4x
3 ninja roll up to pistol 3/s
5 DB push press e/s
7 ring row

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10 x Every 2min
6 Alt Devils press 22,5/15kg
12 Alt pistol

Climb to moderate heavy 3 reps of Weighted Chin ups in 12 minutes
or 5x3 reps @ mod/heavy "way"
Climb to moderate heavy 10 reps of Step Back lunges in 12 minutes
barbell "back rack"
Climb to moderate heavy 2 reps of split jerk in 12 minutes

Moderate heavy means 70-80% of 1rm and you feel like there is couple 2-3 reps to give more if have to.
Score is total weight of all 3 movements.

6x
2min. ON / 2min. OFF:
a) 25 DU's + 8 DB snatch (22.5/15kg)
b) 8 T2B + 16 Wallball (20/14lbs)

• Alternate a & b (3+3)

RX
10 rounds for time of:

• 8 ground-to-overheads @ (G14-15) 20 /(W) 30 /(M) 42,5kg
• 10 bar-facing burpees

Time cap: 15 min

SCALED
10 rounds for time of:

• 8 ground-to-overheads @ (G14-15) 15 /(W) 20 /(M) 30kg
• 10 bar-facing burpees*

*May step over bar on burpees

Time cap: 15 min

Banded Pull-throughs: Accumulate max reps in 5:00.
- Goal: 100+
+
- Foam Roll - Adductors x 60s each
- Rockback Adductor Stretch x 60s each
- Parasympathetic Breathing x 15 breaths - 3 second exhale + 1 second hold at top + 3 second exhale + 1 second hold

Lepopäivä- mitä teit?

5 x AMRAP 3 / 1min rest
3 Pwr Clean (60/40kg)
6 Push Up
9 Air Squat

• meant to be performed fast.
• push hard during the work phase.
• load should feel moderate.
• Scale the load, the volume, or the skill level so you can perform unbroken sets throughout the workout.
• Intended Stimulus: uncomfortable

Paused bench press 6x4