A: Broad jumps 8x3
B: 3 rounds for quality
8 chin ups
15 rkb swing
15 push ups
15 squats
C: Cable shoulder flys 1xMax

Strict pull ups

10 sets:
• 3 Back Squats
Weight: 85% of T1RM Back Squat. Your training 1 rep max (T1RM) is 90% of your current 1 rep max. Perform all sets at this weight. Rest 2 min between sets.

Block snatch + Overhead squat – 5 to 7 x 2+2 @ 74-79%, go every 1:00-2:00

OR

Clean + Front squat + Jerk – 6 to 8 x 1+2+1 @ 65%+1RM CnJ, Go every 1:30

A: Seated hamstring curls 3set
B: Seated leg press 3x5
C: Bench press 3x1
D: Close grip lat pull Downs 3set
E: Dips 1xMax
F: Biceps curls 3set

4 min AMRAP:
• 5 Toes to Bar
• 5 Power Snatches 115/75#
2 min Rest
4 min AMRAP:
• 10 Abmat Sit ups
• 10 Power Clean 115/75#
2 min Rest
4 min AMRAP:
• 15 Back extensions
• 15 Deadlift 115/75#
Goal: 200 reps.

Back Squat 4x2 @80%

Descending intervals

AMRAP 4
40/32 (cal) Echo bike
15 Thrusters @ 43/30kg
15 Pull-ups
SkiErg for calories in any remaining time

– 3:00 Recovery (Easy Echo/Walk) –

2 x AMRAP 3
30/24 (cal) Echo bike
12 Thrusters @ 43/30kg
12 Pull-ups
SkiErg for calories in any remaining time

– 2:00 Recovery (Easy Echo/Walk) –

3 x AMRAP 2
20/15 (cal) Echo bike
9 Thrusters @ 43/30kg
9 Pull-ups
SkiErg for calories in any remaining time

– 1:00 Recovery (Easy Echo bike/Walk) –

4 x AMRAP 1
10/7 (cal) Echo bike
SkiErg for calories in the remaining time

– 0:30 Rest –

4 x AMRAP 0:30 (alternate)
1) Air Echo for calories
2) SkiErg for calories

– 0:30 Rest –

Intent. We are looking to keep a high output on these throughout. IF you end up limited by the thrusters, adjust the weight down so you can keep all sets unbroken. IF you end up limited by pull-ups, either change to jumping pull-ups OR simply to bar-facing burpees in order to keep the intensity high.

Pace. Hard pace from the start but if you go all out, you won’t make it to the end of the session (without slowing down significantly). The aim is to keep moving at all times = Thrusters and pull-ups should be unbroken (adjust weight/movement selection accordingly).
Session RPE. 9/10, you should feel that you could do one more interval at the end if you had to (maintaining your pace).

Lantionnostot selkä penkillä.
Sarjat 12-12-10

1:30/0:30 of each @ increasing pace
1) Air bike
2) Row
+
0:30 Hang from bar
4/side Single arm KB hike clean
+
8 Scapula push-ups
8 Scapular pull-ups
8 Tension swings
+
Build to workout weight for KB CnJ and FR WL
* Practice few sets of chest-to-bars and toes-to-bars between sets
+
@ workout weight
12/8 (cal) Air bike
6 Chest-to-bar pull ups
4 KB Clean and jerks
12/8 (cal) Row
6 Toes-to-bars
4 steps KB front rack walking lunge