Penkki punnerrus 6x5@80-88%

Ojentajapunnerrus 5x6-10 (kp niskan takaa)

Takakyykky 5x5@75-80%

VAPU, samaanvauhtiin 6x2@Nousu max.

For time

Row 1982m
7 Push Jerk@BW
37 Toes to Bar
2 Snatch @BW

Tämä on extra jumppa OpenGym alueen avajaisten kunniaksi :)

Saa suorittaa!

Optional Accessory:

GYMNASTIC STRENGTH

3-4 rounds, rest as needed

1) 30sec Wall Sit (loaded)
2) 20-30sec GHD Supine Hold
3) 5+5 KB Windmill

RPE 3

Back Squat 3RM

3-3-3-3-3

SO 2:30

EMOM 30

1 min : 3 Bar MU
2 min : 6 c2b
3 min : 9 Ttb
4 min : 12 HSPU
5 min : 16 Pistols

For time:

21-18-15-12-9-6-3 reps for time of:
Thrusters 42,5/30kg
Bar Facing Burpees

3 rounds for time

8 box facing burpee
8 chest to bar pull ups
8 handstand push ups

TC 9 min

Toinen tekee toinen tuomaroi

Power CNJ 5x3
Snatch pull+power snatch+hang squat snatch
FSQ 5x5

Light weight, speed focus

12 Min EMOM of:
BB Back Squats
70-75% of 5 @ 9 RPE 2 reps (0:03 pause on 1st rep)
Pause @ bottom
Usa il 70-75% del carico 5 @ 9 RPE trovato due settimane fa. La prima rep è con pausa in basso
mentre la seconda rep è normale.

Pause Back squats 4x8 reps