Alternate A1 / A2

A1. Strict dip – 3 to 4 x 5-7 @ RPE 8-9 (2/2/1/(1) RIR), Rest 1:00 before A2
A2. Pendlay row – 3 to 4 x 6-8 @ RPE 8-9 (1-2 RIR on all sets), Rest 2:00 before A1

As fast as possible

Every 90 sec for 8 rounds:
• 15 Kettlebell Swings 53/35#
• Max Burpee Box Jump Overs 24/20”

Deadlift
• 5 reps at 50% NT1RM
• 3 reps at 60% NT1RM
• 2 reps at 70% NT1RM
• 1 rep at 75% NT1RM
• AMRAP at 80% NT1RM

Shoulder Press
• 5 reps at 50% NT1RM
• 3 reps at 60% NT1RM
• 2 reps at 70% NT1RM
• 1 rep at 75% NT1RM
• AMRAP at 80% NT1RM

Deadlifts 5x3

Kokeiltiin Sonjan kanssa myös mm. Wallwalkkia, köysikiipeilyä, käsilläseisontaa ja ei ne kyllä oikein lähtenyt tälläkertaa… 🤡

3 sets of
1 Power Clean from mid thigh + 1 Clean from above the knee + 1 Clean from below the knee + 1 Jerk

10 min E2MOM:
• 2 Hang Power Clean
• 1 Squat Clean
Recommended: 75% NT1RM

TTB

A) 3rds of:
10-12 abmat kip swing
12-15 lay down toes to rig

B) w partner: 3 rounds (for quality)
Hanging hollow press down 6-12
”Ttb tension” (box assisted arch to ttb) 5-10

C) kipping ttb / kipping leg raise practice

ACCESSORY

3 rounds:
8 box step ups, left
-rest 1min
8 box step ups, right
- rest 1min

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