Front Rack Reverse Lunge
3 Sets of 12 Repetitions:
Set 1 – 40%
Set 2 – 45%
Set 3 – 50%
Percentages based off 1RM Front Squat

EMOM 20 min

7 Clusters 42,5/30 kg
10 DB Box over 22,5/15 kg
7 TnG C&J 42,5/30 kg
7 TTB

• 3-3-3-3-3 of:
BB Clean & Jerk from Blocks
Use 95% of last week Heavy weight.

Squat Snatch
Build to a Heavy Single

3 Rounds for Time
400 m /300/200 m Run
30/20/10 KB Swings 32/24 kg
21/15/9 Handstand Push ups

3 minutes of light foam rolling
3 Minutes of Parasympathetic Breathing

For time:

• 2,000-meter row
• 1-mile run
• 2,000-meter row
  

Kyykky 4x10x45-55% (eri leveyksillä, kevyt)
Penkki 8x3x60% (eri oteleveyksillä, räjähtäviä)
Vatsarutistukset suorin jaloin 100 toistoa (kunnon pito lopussa)
Soutu 2000m (tavoite edelleen 8min)
Lihashuoltoa

1a) DB Neutral Grip Bench Press: 4 x 8. Rest 45s.
1b) Glute Ham Raises: 4 x 5-8. Rest 45s.

2a) Handstand Hold: 3 x 15-20s. Rest 30s.
2b) L-Sit Hold: 3 x 10-15s. Rest 30s.

Skill: Pistols - work through progressions

Wod: Emom of Holleyman for 15 mins
5 wall ball@9/6
3 HSPU
1 power clean@100/70

Wod: move fast to complete each round and also get rest. Make sure the power clean is heavy , if the weight set is over your 1rm aim for 90% of your 1rm