4 sets of 5 @ 70 - 75%

• 4 - 5 sec isometric

• Each rep hold for 4-5 sec at 1 inch off shoulder on the way up. Squeeze muscles as hard as you can during pause, then fire up as fast as possible

3 - 5 rounds

10 KB Swing
20 Second Belly to wall Handstand Hold
30 Second Bike, Row, Echo

4 Sets Of 4 @ 70 - 75%

** 4 - 5 sec isometric

• For each rep hold for 4-5 sec just below parallel. Squeeze muscles as hard as you can during pause, then fire up as fast as possible.

Bike erg Calories: 3 x 5 mins / 5 mins

5 mins of work followed by 5 mins of rest for 3 intervals.
Score is the total reps performed in all of the intervals.

A)15min AMRAP
50 Du's
12 Chest to bar pull up
24 Kettlebell hang snatch (24kg/16kg)
rest 5 min then
B) Moonlight row
4 rounds for time
500m row
12 x row over burpee

3x
10 Du's
OHS
hang snatch high pull
high hang power snatch

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spend 7 min built up to work weight of snatch

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Lung opener
4x all out 20s. with 30s. rest

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rest 5 min before the actual word

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11.1

Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches (35 / 25kg)

6 sets:
5 toes-to-bars
5 kipping pull-ups
5 toes-to-bars
– Perform the 15 reps unbroken.
If unable to do so,
scale the reps to 4-4-4, 3-3-3, or 2-2-2.
– Rest as needed between sets.

Rest and Mobility
Tee tänään pidempi venyttely harjoitus koko kropalle, käytä aina vähintään 2 min aikaa per venytys.
Mielellään 4-5 ala ja ylävartalon venytystä.
Liiku vähintään 30 min kävellen/pyöräillen yhtä jaksoisesti.

For Time
5-10-15-20-25-20-15-10-5 reps of:
- Ring Push-Ups
- KBS (US) 24/16kg

Split Jerk Single x9-12
Add loading by feel. Heaviest
set no more than RPE 4 (2-4
reps in the tank). This is not all
out. Lift every 90-120sec. Bar
from the rack or blocks