30 min kuntopiiri

15 vatsaa
15 kahvakuula swingi
15 Boksihyppyä
15 kuminauha maastaveto
30 russian twist
15 GTOH

• 45 min huoltoa

Snatch max
Db push press 4x8
Db row 4x8

• 8 Min EMOM of:
BB Power Clean touch n’go 4 reps 75-85% (Heavy 2 reps)
Le percentuali sono riferite alla doppia Heavy trovata prima.

On the 2:00 x 5 Sets:
3 Power Cleans
1 Pausing Push Jerk
2 Push Jerks

On the pausing push jerk, the first of the three overheads: 2 second pause in the dip position, and 2 second pause in the catch (quarter squat receiving position). No pause in the second and third overhead movements.

Strict Handstand Pushups
1 Attempt for Max Repetitions

2rds(0:00-8:00)
20 jax
10 inchworms

Mobility(8:00-12:00)
1:00 min samson per

Fittrain Intervals(16)
:25 on/:35 off x4
mountain climbers
hollow hold
rope slams
flutters

Finisher
30 sec shoulder distraction
1:00 min cobra

Build up to a moderate/heavy 3 rep front squat with absolutely no stopping.

Korosta hyvää ryhtiä ja painoa koko jalkapohjalle. Älä nojaa minnekään, vaan suoraan ylöspäin. Ote säilyy tangossa koko liikkeen ajan.

EMOM for 8 minutes:
1 Clean + 2 jerks
Moderate weight

Sotts press with barbell 4-5 sets of 8 reps.

• 4 Round of:
Row 500 m
Ring Muscle Ups 9/7 reps unbroken
Assault Bike 1000 m
Rest as need each round
Scala eventualmente le reps di RMU (8/6,7/5 ecc.) per farle unbroken.
Ogni round va trattato a max effort

3rds, not for time

10 strict c2b
10 strict HSPU
10 weighted sit ups