Tessa Borodulin

Bar muscle-up

WU

Speed /Agility
3-4xSled Push
3–4× Kettlebell Swings,
3× 3-5/puoli Landmine Press with Rotation
3x 3-4/puoli Quick Lateral Shuffle + Drop Step Acceleration

CF
emom 15
1. 12-18 burpee over rower
2. 15-22 cal row
3. set of BMU + set of HSPU variation
4. rest
5. rest

-T2B, toes to rings, parallel bars
-gymnastics holds: handstand hold

1min on, 1min off x3
8 bench press
max reps push ups in time remaining

• rest 2min

1min on, 1min off x3
4 power clean + jerk @65-70%
max reps hspu in time remaining / Pike push ups

• tämä enemmän voimaosiona

Find din 4 RM backsquat

6 rounds:

1min max cal standing bike
1min rest

• koita pitää kalorit tasaisena

Weighted Box Step-Ups 24"/20"

8-8-6-6-4-4, use Dumbbells or Kettlebells

Go Every 3:00

3 min ON / 2 min OFF
3 rounds

PARTNER WORKOUT

A)
20 kcal C2 bike (synchro)
Max clean & jerks (45kg) (IGYG)

B)
8 sandbag cleans (30kg) (synchro)
Max burpee pull up (IGYG)

C)
40 m s. a. DB OH walking lunge (15kg) (IGYG)
Max wall walks (synchro)

Result is done C&J, burpee pull ups and wall walks

SNATCH

Warmup
15min

Technique
With PVC and barbell
- Snatch grip
- Snatch grip deadlift
- Shrug & pull
- Muscle Snatch
- Power Snatch
- Overhead squat
- Squat snatch

Snatch
10 min for quality:
2 hang power snatch

Clean pull 5x2