1000m row
50 Burpees
50 Box jumps
800m run

3 Rounds
Three shuttle runs
Complex of 3: hang clean, front squat, thrusters (95lbs)
DB bench x8 (50lbs)
12 PVC Hollow rockers
30 sec rest

Then

9-7-5

Deadlifts
Bar facing burpees
Pull ups
45 second rest

3x5 185#
1x4 205#
1x2 205#
1x4 185#

shrugs: 1x10 205#

3 rounds

49 Double unders

29 Slamballs

4 sets of 2 no feet snatch @50-70%

Push press 5 x 5 reps

10x
3 min aerobista
2 min liikettä, 1-12
1. Box step, 60/50
2. Kb swing, 16/12
3. Power clean, 20/15
4. Air squat
5. Power snatch, 20/15
6. Burpee
7. Thruster, 20/15
8. Ring row
9. Push-up
10. Lunges
11. Sit-ups
12. Shoulder press, 20/15

Ei puuskutusta, syke <145

150 min
WU 15 min
1.GS
A. MU 45 min
- Skill drills
- MU 10 x 1
- Total of 10 MU

B. Bfly
- 20 reps

C. Bfly CTB
- Box drills x 3 sets
- Singles 8 x 1 reps

2.Strength
A. HSPU Strength, 6 sets:
3 Pike HSPU + max hold at bottom
- Rest as needed
- 3+8 s., 3+6 s., 3+6 s., 3+6 s., 3+5 s., 3+5 s.

B. Bench press 6 RM (max 2 sets)
30 40 46 48 kg

C. Bench press 5 x 4 @ 6 RM weight
48 kg
- Rest as needed-

D. 5 sets:
- Reverse lunge to knee lift 8+8 (Slow and controlled, pause at top position)
- DB Prone row x 8 (Heavy, but controlled) - 25 lbs

As part of your warm-up, mobilize the following pieces:
- Hip external rotation
- Shoulder external rotation and overhead position
Then:-
In 18 minutes, complete as many rounds as possible of:
3 Power Cleans
3 Front Squats
3 Push Press
3 Back Squats
12 Push Ups
*Barbell @ 45kg/30kg.
Beginner: Scale movements and load a necessary.
Advanced : Barbell @ 60kg/40kg.

Warm up : 15 Overhead Squat / 8 Handstand / 8 TTB / 5 RD / 5 Pullups / 100 Skips

Result: 45KG BB - 9R

10-50 toistoa ja 30-60sekuntia koneen keston mukaan:
Jalkojen nostoja
Lankkua
"Polkupyörää selällään"
Tähtilankkuja
Vatsoja
Punnerruksia
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