Open 20.4

Kapea penkki max 1
Kapea penkki 5x3x80% päivän ykkösestä
Vastaote leuat 3x10-15

• 2-2-2 of:
BB Power Clean
2RM
90% 2RM 2-2
No drop n’go. Non staccare mai le mani dal bilanciere ma comunque non usare il touch n’go.

Banded Triceps Complex 60s Max Reps each

• Supinated grip pushdown (medial head of triceps)
• Neutral grip pushdown (lateral head of triceps)
• Overhead Extension (all three heads + anconeus)

Every 4:00 x 4 Sets:
20 Hollow Rocks
15 Hang Power Cleans @60/42.5kg
10 Barbell Rows @60/42.5kg
5 Strict HSPU

AMRAP 10 "Recovery"
100 Meter easy jog
10 Calorie Row
10 Calorie Bike

MOBILITY 15 MIN (LOWER BODY)
.

3-4 KIERROSTA:

10+10 One legged box Squat

10 Ring (TRX) Push up

10 Hanging hip touches

10+10 Single arm row with a band

.

3 rounds:

20+20s Kylkilinkkari

10 Back extension on a box with 3s. hold on top (with partner)

3 rounds
TGU x 2-3/ each arm
Rest 45 seconds
RDL x 6-8 reps
Rest 45 seconds
Hollow Hold x 30-45 sec
Rest 45 seconds
+
For time:
18 Burpees
18 DB C&J
14 Burpees
14 DB C&J
10 Burpees
10 DB C&J

• 1-1-1-1-1-1 of:
BB Squat Snatch
70-80% 1RM

Mobility