With a 10 minute Running Clock

Build to a heavy Singe For the Day

Bulgarian Split Squat

4 x ( 5 + 5 )

Send Off 3:00

Voima
E3MOM, 4rds, As super set
Goblet squat w/ 2 DBs
Hollow hold 10-20s

WOD
EMOM 9min
1. Lunge 10-12
2. Plank shoulder tap 10-12
3. Up down 5-10

3-4rounds:

10-15 GHD hip extension
3-10 strict pull up

AMRAP 10

10 WallBall
10 Push Ups
10 WallBall
10 Sit Ups
10 WallBall
10 Pull Ups

A: Squat snatch+ low hang squat snatch
B: Clean Turn over practice\Double power clean + double power clean
C: Snatch pull technique

Warm-up: 
3x

15/12 Calories row

20 Cossack squats

10 Sotts press BTN

6+6 1-Arm OHS

3 High box jumps

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A) Overhead squats

4x5 “Bamboo OHS”. 
*Bamboo OHS painot laitetaan roikkumaan kuminauhoilla. Tarkoitus on vahvistaa valakyykkyyn tarvittavia tukevia lihaksia. Käytä tätä primerina muille kyykyille.

Overhead squats
5 @68%
2x4 @ 72%
4 @ 75%
5 @ 68%

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B) Push jerk & Shoulder press

Push jerk

5 @ 70%
4 @ 74%
2x3 @ 77%
2x1 @ 82%

Shoulder press, 6 x 1 @ 90% viime viikon 1RM.

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C) Accessory:

Strict banded pull-ups, 6 x 10.
*Leuat tiukkoina ja isoissa sarjoissa. Enintään 1 lepo sarjassa, muuten lisää kumpparia.

Reverse hyper, 4 x 12

Back extension on GHD, 4 x 12

Seated 1-Arm shoulder press, 5 x 10+10

3x
10+10 1-Arm windmills
20 GHD Sit-ups

AMRAP 12 min

8 deadlift (135/95 lbs)
6 box jump (24’/20’)
4 pull-up

4 x 8

4 x 8