On every 30s

On every 45s

On the 2:00 x 5 Sets@70%

1 3-Pause Power Clean
1 Power Clean

Pause Riven 2 sek. stoppit : polven alla, taskuilla ja kiinniotossa

Re-
A/
21-15-9-21
DB Thurster @22,5/15kg
Burpee

TC: 10 min

B/
4 rounds of
5 Dbl DB burpee step up @2x22,5/15kg
15 HSPU
30 cal Row
60 DU

TC: 25 min

5 Min E1/2MOM of:
Strict Handstand Ups 3-6 reps
Ogni 0:30 x 10 sets.
Seleziona se lavorare al pavimento oppure con Deficit (10/5 cm) o anche con Vest (9/6Kg).

*Etukyykkytekniikka (kertaus, front squat)

*Takakyykkytekniikka (back squat), 3 x 5 takakyykkyä vähän isommilla painoilla

*raakarinnalleveto riipusta-tekniikka

Devil press 5x6

50-40-30-20-10 reps for time of

• Medicine-ball cleans
• Push press wall-ball shots

♀ 20-lb. ball, throw to 9 ft.
♂ 30-lb. ball, throw to 10 ft.

Handstand hold/walk practice

"Tall Jerk" 5x3

Työntö, 3 sek. pito saksissa.
1x2x70%, 1x2x75%, 1x2x80%, 1x2x85%, 2x1x90%

Raakarive + VAPU
1+3x70%, 1+3x75%, 1+3x80%, 1+3x85%, 2 x (1+3)x90%

Accessory:
Tempaus otteella pystäri 3 x 8
Deadbugs 3 x 30