• 60 x 3, 4
• 52.5. x 8, 7

4X3 Snatch pull for mobility and technique.
3X10 Lu raises
3X10 Push up
2X40 sec back extension hold

STRENGTH
Overhead Squat, 7-5-3-1-3-5-7

Target: increase and decrease loading set by set.

Warm up

A) 4-6min easy erg

B) Front squat warm-up:
8-6-4-2 up to 70% 1RM

C) Chin-up warm-up:
3 rounds: 10 face pull + 6 ring row

Workout

A) Front squat
7x2 @75-85% 1RM

B) Chin-up
3x8-10
Rest 2-3min

Avustettuna voit tehdä kuminauhalla tai käyttää aputankoa.

C) 3-4 rounds
8+8 bulgarian split squat (DB's / KB's)
8-10 bench press
Rest 2min

Power clean 4x3 reps

Emom 25:

10 Bar over burpee
10 Wallball 20/14
10 Toes to ring/bar
10 Pull up
1 min rest

A: Snatch, light weight speed focus
B: Deadlift 5-5-5
C: Sissy squats 2set
D: Dips 3xMax
E: Assisted strict pull ups 1xMax
F: Db biceps curls

For time:

30m Front Rack Dumbbell Lunge
21 HSPU
30m Front Rack Dumbbell Lunge
15 HSPU
30m Front Rack Dumbbell Lunge
9 HSPU

Dumbbells: 22,5/15kg

( 6 - 12 )

A,
Complete as many rounds as possible in 12 mins of:
4 Ring Muscle-ups
8 Box Jumps, 75/60cm
12 Dumbbell Snatches, 32/22,5kg
50 Double Unders

Goal
4+ Rounds

B,
4 rounds for quality of:
10 Toes-to-bars
See-Saw Plank, 20 secs
10 Hip Extensions
Superman Hold, 20 secs
Rest 1:30

Weighted reverse lunges 4x14 reps