5x
1-1 x one arm dead clean
2 x goblet clean squat
6 x two-arm side stepping swing

5x/each side/
Right side
5 x dead clean
5 x russian swing
5 x snatches
5 x step back lunges
11 x figure 8s (go into the left side)
(1 full round unbroken)

3 sets of
20-20 m Base one arm OH carry
40 m Gun walk
30sec rest btw sets

12-10-8-6

Takakyykky/etukyykky tai maljakyykky.
Oman tason mukaan.

• (Band assisted) pull up 4x6–8

• Weighted negative pull up 3x3

• Strict hspu (with abmat) 4x4–8

• Negative hspu 3x5

5*3 back squat
5*3 bench
3 * 16 Box step overs
3* 10 squat jumps + 20 lunge squat jumps
3* 10 +10 db single arm press, max chin-ups
3* 30 db flyes

For Time
30/24 calorie assault bike
120 Double Unders
30/24 calorie assault bike
On the minute (Starting at 0:00):
7 deadlifts (225/155 lb)

A,
Power Clean 2-2-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
4-8-12-16-20 reps, for time of:
Dumbbell Snatch @32/22,5kg
Box Jump @60/50cm

Complete in teams of 2. Perform this in an "I go, you go" format. Athlete one does 4 snatch and 4 box jump while athlete 2 rests. Alternate till each athlete completes the round of 20.

C,
5 rounds for quality of:
Farmers Carry Hold, 24/16kg, 20 secs
Double Kettlebell Front Rack Hold , 20 secs
Double Kettlebell Overhead Hold, 20 secs

Midline

See if you can go from one round to the next without breaking!
Rest as needed between rounds!

3x 800m

• 3-5min palautukset
• Kirjaa ylös hitain aika

Banded Lat Pulldowns: 100 quality reps.
+
- World's Greatest Stretch x 5 reps each side
- 2:00 Walk: Nasal Breath for 10 seconds + 2-5 second breath hold for the duration.

Rästi