8 x E2MOM
- 4-6 touch and go push press

For time:

30 back squat 70/50kg
500m row
20 back squat
400m row
10 back squat
300m row
- do this without using a squat rack

Tc 12min

In 12 minutes:
Establish your 1RM Push Press with good form.

Rest 1 minute, then:

With 80 percent of your 1RM weight, do AMRAP of Push Presses.

Must be done unbroken and maximum 1 second rest between repetitions, in top/bottom position. Tight midline!

AMRAP 27

Run 1200m
40 Kettlebell Swings 24/16kg
Row 500/450m
Run 800m
30 Kettlebell Swings 24/16kg
Row 500/450m
Run 400m
20 Kettlebell Swings 24/16kg
Row 500/450m

Remaining Time AMRAP

3 Strict Pull Ups
5+5 One Arm Thrusters 24/16Kb

7x every 3 min
3 Hang Squat Snatch
for load
-recommendation is to add 2-3 kilos to 22.7.

---

-Olympic lifting technique & positioning
–Builds strong habits for efficient barbell movement and heavier future lifts.
-Keep the bar close and drive from the legs.
-The hang squat snatch builds explosive power, balance, and movement control. It strengthens the pull and improves your ability to move quickly under the bar.
RPE 8-9

30 wall balls
20 KB swings
10 T2B

Rest 2 min.

10 T2B
20 KBS
30 WB

Rest 2 min.

30 WB
20 KBS
10 T2B.

RX´d: 32/24. Timecap for each interval is 4 min.

5 kertaa:

5 shoulder presses + 10 push presses

60-70% of 5RM shoulder press. Rest 90s.

15 pari AMRAP:

5 strict pull-ups
5 push-ups
5 strict T2B
10 single DB front squats. (5per puoli)

Kummatkin suorittavat annetut toistomäärät vuorotellen.
(A suorittaa 5 leukaa ja B lepää, sitten B suorittaa 5 leukaa ja A lepää.

5 x alkavalla 2 minuutilla
1 takakyykky @viime viikon viimeinen paino, pidä liike räjähtävänä

Push Press

2-2-2-2-2-2-2-2, building

Go Every 2:00