A: E2M for 20min
1: Practice HSPU
Beginner push ups/ box Hspu x5-10
Intermediate tempo HSPU @30A1 x5-8
Advanced tempo deficit HSPU@50A1 x5-8
2: strict pull ups x 70% last mondays best set

B: 5rft
250/200m row
20m over head carry lunge walk 20/15kg weight plate
10 burpees

2 rounds, nose breathing only:
Row 20/15cal
10m 4-Step Walk video

Thoracic Flow video

20min Bar MU/ Kipping C2B/ Kipping PU:

.

4 ROUNDS:

4-7 Srict C2B

4-7 Strict dip (over a bar)

Rest as needed between the movements (30-60s)

Warm up(10)
200m run
10 heels to rear
10 knuckle draggers
10 cradle
10 active spiderman
10 push ups
10 heel grab
10 knee grab
10 mountain climbers
:30 sec samson stretch

Workout(20)
3rds
400m run
40 single arm db hang clean and jerk
20 burpees

Opt(12)
4x5 iso
dumbbell press
dumbbell bent over row
dumbbell curls
-4x2 clean and jerk
-3x1 deadlift
-3x100m farmers carry

Finisher
50 cross crunch
1:00 min hamstring stretch per

AMRAP 20:00 with a partner - ascending reps:
3 Deadlifts @100/70kg
3 Burpee T2b
100 Meter Shuttle Run
6 Deadlifts
6 Burpee T2b
100 Meter shuttle run
9 Deadlifts
9 Burpee T2b
100 Meter shuttle Run
And so...
*One person works - split as desired

Snatch 8x2 80%

Kerrataan tempaus ja työntö liikkeiden tekniikkaa.

Tempaus x 2 x 5 sarjaa. Irrota ote tempauksien välissä. Sarjojen välissä 3-5 min lepo. Kuormat 75-85 %

Loppuun keskivartaloa.

"5 Rounds for Time
300/250 m row
20 alt. Pistol
15 Hang Power Clean @50/35kg

TC: 17'"

Lämpö:

8 min
10 Banded Hands Ups
15 Leg raise (bench)
4 KB/DB Deadlift + 1 broad jump

Raakarive polvelta + 2 x työntö
2 x (1+2)x60%, 2 x (1+2)x65%, 2 x (1+2)x70%, 2 x (1+2)x75%

Työntöveto + Rive (polvelta)
1+1x70%, 1+1x75%, 1+1x80%,2x( 1+1)x85%

Takakyykky 4x3x75%

Rästi