4 sets:
HS-Walk
- As many tries as you can
- Rest 2min btw sets
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3 sets:
2m Side to Side HS-walk Against The Wall
- Goal is to go UB
- Rest 2min btw sets
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5 sets:
Max effort HS, hands (forearms) against the box
- Rest as needed

Split jerk (heavyish)

Penkki 6x10x60%
-niin lyhyet palautukset kuin pystyy pitämään

Pullover käsipainolla 4x12-20

Pystypunnerrus käsipainoilla istuen 4x8-12

Vipunostot sivuille 4x12-20

Ohs 5*4 (moderate-heavy)
Low hang snatch 5*4 (moderate-heavy)

Warm-up:

3x
15/12 Echo bike
20 Cossack squats
10+10 Half kneeling 1-arm shoulder press
6 Burpees
:40 Plank hold

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Shoulder press 6 rep max
* +4 x 6 @ 90%

Push press,
2 x 10 @ 62%
2 x 8 @ 68%

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Metcon (time)

4 Rounds for time:
30/24 Calories echo bike
10 Devil’s press, 2 x 20/15kg

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Bonus:
5 x 15 Banded pull-ups
4 x 12 Behind the neck barbell tricep extension
3 x 12 reverse hyper

Core:
3x
1:00 min plank
30m Sandbag bearhug carry

Seven singles
Hang above the knee
-Build up

3x PC@70/47,5kg (masters 60/40kg)
6x Pull-up
9x Push-up
12x Air Squat
24x DU

Target 8+ rounds

Warm-up:

3x
15/12 Calories erg
5 Strict chin-ups
10 Push-ups
15 Air squats
Then
3x
5 Deadlifts
5 Power cleans
5 Push jerks with pause at catch

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Clean and jerk:

Every minute on the minute for 12:00 minutes:
2 x (power clean and power jerk) @ 68% (of clean and jerk 1 rep max)

Deadlift:

20 x 1 every :30s. @ 69%

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Metcon:

Every minute on the minutes for 40:00 minutes of:
1) 14/11 Calories row
2) 12/9 Calories ski
3) 2 Rounds of Cindy
4) Rest

*1 Round of Cindy:
5 Pull-ups
10 Push-ups
15 Air squats

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Bonus:
6 x 8 Banded chest to bar pull-ups
4 sets of 12 Reverse hyper or weighted hip extensions
4 sets of 12 Toes up romanian deadlifts with dumbbells

Core:
5 x 30m Sandbag bearhug carry

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