T2B tech / Kipping HSPU tech

Voima
E3MOM, 3rds
single arm dumbbell bent over row 8+8

WOD
3 rounds, work 40s/rest 20s
1. kuulan pyöritys vartalon ympäri
2. kb swing
3. goblet squat
4. kb hang clean + jerk alt.
5. russian twist
- Huom! KEVYT kuula

For Quality:

10-9-8-7-6-5-4-3-2-1
dips (kumppari tarvittaessa)
dumbell bench press (moderately heavy)

AMRAP 10
15 cal row
12 overhead squats @45/35kg
9 pull ups

-rest 5min

FOR TIME:
30 cal row
20 overhead squats @45/35kg
10 chest to bar / pull ups

optional c2b strength: 3/3

3x
6 barbell gorilla row
5 pull up / banded pull up (hyvät hallitut toistot)
15-20 kumppari ”ylätalja”
- rest as needed

A:
Skill Primer
Dip Muscle Clean & Tall Jerk (5-8 sets x 2+2)

B:
Power Position Clean, Hang Clean & Split Jerk
(8 sets x 2+1+1 / 55%-70%)

REVERSE LUNGE + BENT OVER ROW
3-4× 3 reps/leg +3@moderate weight *RPE7-8, 2-3 reps left, rest btw sets 2-3min

*Reverse Lunge unbroken/side, barbell btn
*Bent Over Row barbell
*tee BOR heti Reverse Lunge perään

2 sets:
:20 Max cal AB
2:40 Rest btw sets

-Directly Into-

2 sets:
:20 Max cal Row
2:40 Rest btw sets

-Directly Into-

10min Row/AB Easy Cooldown

Score: Total calories across the 2 sets on each machine. No rollover, set the machine of :20 work.

In 15min:
Build to a heavy set of 5 Seated Double DB Shoulder Presses

Clean Grip Pulls
• 3 reps at 85%
• 3 reps at 95%
• 3 reps at 105% of 1RM