Jerkin dippiin ja räjähtävästi ylös!

Accessory Work
3 sets
10-15 banded strict pull ups
rest 1 min
10-15 Strict Box Hspu
rest 1 min
10-15 heavy russian swings
rest 1 min

Tempo 32X1
Climb to heavy weight in 4 working sets
Rest 2-3min bwn sets

Tempo 32X1
Climb to heavy weight in 4 working sets
Rest 2-3min bwn sets

For time
400m run
21 power clean 60kg
21 push jerk.
400m run
15 power clean 60kg
15 push jerk
400m run
9 power clean 60kg
9 push jerk

6 min on, 1 min off for 6 rounds:

A. 800 m run or ski for calories
B. 10 wall balls 9/6 kg
5 pull ups
20 double unders
C. 15/12 cal bike
10 SDLHP 30/20 kg
8 box jump overs (24”/20”)

Rotate stations for total 2 rounds per each.

9-15-21-27… ascending ladder for 40 minutes:
Med ball cleans 9/6 kg
Ski or row calories
KB swings 24/16 kg
Push ups
2 min rest between rounds

Back squat 4x7/2min rest
Go heavy!

Maukan treenit 75 min