Paused back squat*

Build to a heavy single (H1) @ RPE 8.5 / 1-2 RIR

** 2-second pause at the bottom of the squat*

KUVAUKSET MYÖHEMMIN LAJEISTA

Snatch

7 to 10 x 1 @ 70+%, go every 60-seconds

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
10/10 Wrist Nerve Glides*
5/5 Single Leg Prone Leg Lift Stretch**
10 SLOW Alt. Bird Dogs
Rest as Needed b/t Sets
*Place an outstretched arm against the wall or post on the rig, with palm against the surface and fingers pointed down. Slowly lower head away from the arm. Hold for :03-:05 then release.
**Lying face down, bend one knee to 90 degrees. Lift thigh off ground while squeezing the glutes. Hold for :03-:05 before lowering.

For time

• 50-ft handstand walk
• 21 bar muscle-ups
• 50-ft handstand walk
• 15 bar muscle-ups
• 50-ft handstand walk
• 9 bar muscle-ups
• 50-ft handstand walk

Simon kanssa etsittiin maksimia

Simon kanssa reeniä

500m row
then 3 rnds of
7 goblet bulgarian split squat e/s 16/12kg
7 RKBS (focus on hip drive) 16/12kg
7 plate sots press 10/5kg

Tempo FRONT SQUAT
4x3 rest 2min
5-3-X-2
@ +2-5kg ( should be closer to 90%)

For 60-minutes @ steady pace

8 – 6 – 4 – 2-minutes of each:
BikeErg
SkiErg
Echo