Low hang clean pull 3x5

7 Sets of 1

Tempo:
5 Seconds Up
5 Seconds Down

110 min
Warm up for 20 min

1.BCTB
- Drills
- Bfly x 35
-BCTB x 35 (singles)

2.Front squat
- 5x3

3.DL
- 4x8x85 kg

4.Strength accessory
3 sets:
8+8 bulg. split squat - 25 lbs
8 hamstring curls - 10 kg

10 min emom split jerk

2 reps every minute

3 sets not for time: 5 ring pullups (false-grip if possible)/10 ring rows, 10 ring dips/ring pushups, 10-15 back extensions/good mornings

B: 8 min AMRAP @ 80-85% effort: 15 situps, 15 supermans, 30 double unders/60 single unders; rest 4 minutes x2

4.15
4.55

0:00 - 5:00
HS walk practice

5:00 - 10:00
3 Strict C2B
3 Deadstop Strict HSPU

10:00 - 15:00
5 Strict TTB
10 Pausing Hip Extensions

15:00 - 20:00
3 Inchworms
3 Pausing Ring Rows (ylhäällä pito)

Open karsinta(treeni).. uudestaan!

30' EMOM
1: 40" DU practice
2: 30" plank hold
3: 40" burpee
4: 20" superman hold
5: moderate pace cardio

score is total reps

LADDER 12' 1.2.3.4.5.....

Hang Power Clean 50/35

6 Push Ups

5 Pull-ups
10 Push-ups
15 Air Squats
16+9