Rinnalta Tempaus 5x2

Rinnalta Tempaus dipillä 6x1

Tempaus ilman lukkoa&ilman lantio kontaktia 6x1

Takakyykky + työntö niskasta 6x(3+1)@40-60% (takakyykky)

Reverse Hyper 80 kpl, ilman kuormaa
Yhden käden penkkipunnerrus 4 x 10+10

A,
Snatch complex
Power snatch+ Squat snatch + OHS
3 sets @70%
3 sets @75%
2 sets @80%

B,
Front Squat
3x2 reps @80%
4x1 reps @90%

4 Rounds of:
15 Toes to Bar
12 Burpees
500m Row / 25 cal bike/skierg
1 min rest between rounds

Timecap : 20 mins
Score = total time.

Banded Scapular Work

• 3-3-3-3-3 of:
BB Back Squats (0:03 pause)
3 @ 8 RPE (Load Repeat)
70% 1RM 3 reps
75% 1RM 3 reps
75-80% 1RM 3-3-3 reps
Pause @ bottom position

• 3-3-3-3-3 of:
BB Jerk
90-95% 3RM 3-3-3-3-3 reps

Build to a Heavy Complex:
1 High Hang Power Clean
1 Hang Power Clean
1 Power Clean

Pausing for a 2 Count at the Knee and in the Catch.

For Time

5-10-15-20-15-10-5

DB Thruster 2x22,5/15

Every Rnd: 400mt Run

60 minutes, quality. Alternating.

10 minutes Rowing/Ski/Bike

10 minutes
10+10 Banded pull apart
10+10 banded core rotations
1 round Mikael Shoulder workout
0:45 hollow hold

Optional Accessory

GYMNASTIC STRENGTH

3-4 rounds, rest as needed:

1) 10 Plate Sit-Up (feet anchored)
2) 10-15 GHD Hip Extension (loaded w. empty barbell or a plate)

RPE 3-4