Warm up
2 rounds
2 min cardio
20 walking lunges
20 hip bridges
20 alt leg v.ups
20 air squats
10+10 single arm push press
5+5 squat strech and 10 scapula rolls

Strenght
Tempo Back Squat 4x4 @3:0:3:0
rest 2-3 min bwn sets and increase weight each round
Push Press 4x8 (light to moderate weight, SHARP lifting ja tavoite saada tasapainoisia teräviä pressejä)
rest 1.5-2 min bwn sets

Accessory Work
3 sets
10+10 landmine twist @5/10kg
10+10 landmine press
20 deadbugs
rest 2 min bwn

2-4rounds:

5 high box jump
30-60s hs hold

Rx`d

For time:
12 rope climb (Scale up 8 legless rope climb)

Scaled

For time:
8 rope climb

3 SETS FOR QUALITY
15 Banded Upright Rows
10 Banded W's
5/5 Prone Leg Lifts*
-Rest as Needed b/t Sets-

*Begin lying on stomach. Option to bend one knee or keep the leg straight. Raise the leg by squeezing the glute. Make sure to keep the back flat.

Back squat 5x6 @70-75%

75 Power snatches @35kg/25kg

7 x 4

Toiminnallista ryhmätreeniä 1,5-2h tauoilla.

Emom x 8
9 TNG power snatches

Use 10 minutes