7x2+2
2 hang snatch + 2 overhead squat

Build to moderate heavy of the day

LUNGES

Every 3min x3
8+8 back rack lunges

• huomaa pienempi toistomäärä

BENCH PRESS

4x3
After each set: 4 strict c2b
Rest as needed

• käytä kumpparia chest to bareis apuna jossei muuten rinta osu tankoon
• hallittuja leukoja

DEADLIFT

1x20
3x10
Every 3min

• sama paino kaikissa seteissä

AMRAP 15

21/18cal machine
15 box jump over
9 up&down

Working for 30 Mins
10-15 C2B ( pull up, kip swing or jumping pull up)
15/10 CAL Bike
15 floor Press 2x22.5kg 2x15kg
15 ghd
50 Double unders
We are working a load of different movements. Focus on quality with your pull ups, perfect technique and reps that flow. The other movements are pretty simple, push but find a good pace

Alkuun 400m ERG

Väliin 4x
15 Mave
2 juoksua
12 Rive riipusta
2 juoksua
9 Etukyykkyä
2 juoksua
6 Työntöä
2 juoksua

Loppuun 400 ERG

Aikaraja 40 min.

3 rounds for time:
35 DU
3 bmu
6 hspu

-rest 3min

3 rounds for time:
35 DU
3 bmu
3 rope climb

• keskity bmu

SPLIT JERK

3x2 @75% with 2s pause in the dip and catch

CLEAN PULLS

3x3 @105%

Rest 90s between sets

• hartiavetoon
• lähtö maasta