Open Gym at 8:30am post if coming.

6x
3 min on 1 min off
A: 10 pull-up, 10 push-up, 20 air squat ( go c2b and hr-push-up if feeling strong)
B: 7 DL 275/190 lbs, 7 HSPU, 30 DU
Alternate btw a and b ( three intervalls each

OHS
7-5-3-1
Barbell from rack. Go by the feel

Find days max:
3 rm snatch
2 rm snatch
1 rm snatch
No TNG lifts. After wu spend max 30 min to find all three maxes.

5x 2x Tempaus korkea veto+ tempaus

6 x tempaus kyykkyyn + raakatempaus

Squat jerk, tekniikka edellä. Kyykky pitää saada pohjaan

7-9

Päivän 5RM etukyykky (lattiasta)

2xTempaus korokkeelta 5-7cm jalkojen alle

nousu 85- 90%

For time:

• Fran
• 1-mile run

Fran is 21-15-9 reps for time of 95-lb. thrusters and pull-ups. Complete Fran before running the mile.

A: EMOM 5'
Front Squat
5 set - 2,2,2,1,1 (60,65,70,75,80%)

B: E2MOM 10'
Front Squat
5 set - 1,1,1,1,1 (85,85,90,90,90%)

C: 5 rounds:
20 Cal Bike
10 Burpees Box Jump