Warm-up
800m Jog @ easy
+
0:30 Hang from bar
8 Scapular push-ups
5 Scapular pull-ups
3 Active/passive shoulder extension (use a stick, each position 10-seconds)
3-5 Pike compression slides
+
2 Rounds
8 Box step ups, alt
8 Handstand shrugs
8 Tension swings
+
Build to workout weight for Devil’s presses and box step overs
* Practice a few short sets of toes-to-bars, chest-to-bars and HSPUs between sets
+
@ workout weight
200m Run
6 Toes-to-bars
4 DB Devil’s presses
200m Run
6 Chest-to-bar pull-ups
4 DB Box step overs
6 HSPUs

Clean 3x1

Syklin toinen viikko.

Clean pull 4x1

28' AMRAP
Buy in: 100cal airbike
Then AMRAP

10 man maker @22.5/15kg
15 syncro V-up
20m burpee <a href='/journal/movements/52'>box jump</a>
15 syncro dbl DB <a href='/journal/movements/54'>hang power clean</a>
10 worm walk out

10 rounds for time of

• 7/10-calorie Echo bike
• 1 legless rope climb to 15 feet

Jerks

A) Going every 90 sec x 5 sets:

• 3 Push jerks

Set 1: 65%
Set 2: 67.5%
Set 3: 70%
Set 4: 72.5%
Set 5: 75%

B) Going every 90 sec x 5

• 3 Split jerks

Set 1: 65%
Set 2: 67.5%
Set 3: 70%
Set 4: 72.5%
Set 5: 75%

Push Strength

Bench Press

• 3x5
• 1x Max

1st Set: @60%
2nd Set @70%
3rd Set @75%
4th Set Max Reps @80%

Metcon
W/Partner YGIG Full Round or W:R 1:1

6 Sets:

3 Sets Of:

• 75 DU
• 15m HSW (7.5+7.5m)
• 20 Cal Row

Into,

3 Sets Of:

• 8 Shuttle Run (7.5+7.5)
• 16 Cal Echo bike
• 30m DB Single arm OH walking lunges @45lbs/20kg

For time

• 400-meter run
• 25 Russian kettlebell swings

♀ 53 lb
♂ 70 lb

Hip thrusters 5x5

...on whiteboard