A,
Front Squat 8-8-8

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
Weighted hip extension 2x10

Rest as needed between sets.

C,
3 rounds for time of:
40 Med Ball Cleans, 9/6kg
20 Toes-to-bars
Run, 400 m
Goal: sub 20 mins

D,
For quality:
Banded Plank Hold, 1 min
GHD Hollow Hold, 1 min
Banded Plank Hold, 45 secs
GHD Hollow Hold, 45 secs
Banded Plank Hold, 30 secs
GHD Hollow Hold, 30 secs

Handstand proge vk 3
- Max reps hspu unbroken

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Napsu lisää viime viikosta

Go heavy

3-5rounds :

2-5 wall walk
10+10 suitcase deadlift
10-20 banded pull apart

For time:
18 T2B
18 DB Thrusters 2x20/15kg
18cal Row
15 T2B
15 DB Thrusters
15cal Row
12 T2B
12 DB Thrusters
12cal Row
9 T2B
9 DB Thrusters
9cal Row
6 T2B
6 DB Thrusters
6cal Row

Juoksu n. 45 minuuttia.

Juokse 40 min kevyesti.

Lopuksi 4x60m spurtteja, kävely palautuksella.

Kirjaa ylös kokonaismatka.

A,
Snatch 5x3 at 85% 1RM

Rest as needed between sets.

Drop between each rep.

B,
For time:
50 Chest-to-bar Pull-ups
100 Overhead Squats@34/25kg
200 Double Unders

Goal- Sub 12-minutes

C,
Strict Handstand Push-ups 8-6-4-2-4-6-8

Rest 2 mins between efforts.

Sets must be unbroken.

2-3rds for quality

-5-8 medicin ball push
-10-15 knee raises (lying on a bench)
-12-15 V-ups

2x3 2x2 neg

5 Min Foam Roll
4 Min Erg
3 rounds:
5 High Box Jumps + 10 Inch Worm + 15 Banded GM
1:00 + 1:00 Banded Triceps Stretch

then...

30 Single Leg RDL, alternating
15+15 One arm Bench Press