Banded Glute Ham Raise: 3 x 4-6. Rest 60s
L2: Band Assisted
L1: Med Ball Hamstring Curl 3 x 20
+
- Hip 90/90 ER Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

4 kierrosta

Ylätaljaa, ojentajia, hauista, ja pystysoutua käsipainoilla.

4 supersets:
8 Hip Thrusts
1min Sorenson Hold
- Rest 2min btw sets

3 rounds for time:

30 DU
5 hang clean (115/85 lbs)
10 burpee over bar

4 x 5

For Time
10 Rounds
2 Rope Climbs
10 Box Jump Overs 24/20
14 alt. Hang DB C+J
@22.5/15kg

8 Min AMRAP
6 Devil Press
6 Bar Muscle Up
@ 2x 22.5./15

500m row
3x
7 bird dog row
3 low box jumps to straight legs
5 banded RKBS
2 rounds 3 reps each
- front squat
- good morning
- Clean pull under
- high hang clean
- Clean and push jerk

---

Clean and Jerk

Work up to a heavy single. Once you miss a weight 3 times you’re done for the day.
clean is to squat and jerk anyway
mark 3 of your heaviest lifts

Build to a Heavy Single

Then...

1 set of Max reps @ 80% OTD

1.) Takakyykky 4×3 @85-90% 1rep pysäytyksellä
2.) Tempaus 3×1 @85-90%
3.) Rinnalleveto ja Työntö 3×1 @85-90%
4.) 3×20 akk lisä painolla