Banded Pull-through: 4 x 25. Rest 60s.
- sumo stance

AMRAP 12'
3 Rope Climbs
10 Toes-to-Bars
20 OH Lunges @20/15 kg

"Tall power jerk" 5x3 (kuorma sopiva)

Työntö niskasta (3sek pito ylhäällä) 3RM + 2x3x90% (kolmosen maksimista)

Raakarive puolesta reidestä + Vapu

2+5RM + (2+5)x2x90% (maksimista)

Valakyykkyy 5x3 (kuminauhoilla esineitä tankoon)

Accessory:
Te otteella pystypunnerrus 3 x 10
Deadbug 3x30

EMOM 15

min 1-5 : 1 x tempaus@73%
min 6-10 : 1 x temapus@76%
min 11-15: 1 x tempaus@79%

• raskas ykkönen

Tempaus veto 1x2x105%, 1x2x110%, 1x2x115%

Etukyykky 1x70%, 1x75%, 1x80%

Lisäpainolankku 3x30sek.

"20.4”
For Time:
30 Box Jumps
15 Clean and Jerks (95/65)
30 Box Jumps
15 Clean and Jerks (135/85)
30 Box Jumps
10 Clean and Jerks (185/115)
30 Alternating Single Leg Squats
10 Clean and Jerks (225/145)
30 Alternating Single Leg Squats
5 Clean and Jerks (275/175)
30 Alternating Single Leg Squats
5 Clean and Jerks (315/205)

♀ 20-in. box
♂ 24-in. box

Time Cap: 20 Minutes

Kilos:
1st Bar: 43/29
2nd Bar: 61/38
3rd Bar: 83/52
4th Bar: 102/65
5th Bar: 124/79
6th Bar: 142/93

Optional Accessory
GYMNASTIC CONDITIONING

E2MOM x5

Muscle-Up or Jumping Muscle-Up video or MU Transition with a band video

RPE 4+

Target: Pick a rep scheme that is repeatable and challenging.

5min Row/Bike/Ski nose breathing only

• 1-…-1 of:
BB Bench Press
1RM

8 STOH

8 OHS

8 Pull up

REST

5x3 -> AHAFA