5 rounds of
500m row
15 x bench press 60kg.

Shoulder Press Lift-9

“Tabata Something Else”
8 sets of each, 20 seconds on 10 seconds rest:
Pull Ups

Sit Ups

Push Ups

Air Squats

Count Total reps from all exercises.

Pull ups sucked, only got like 29. Otherwise I didn't do too badly. Liked this one because the changing of movements meant nothing got too burned out.

Rx:
30 Clean and Jerks for Time @ 135

Did:
30 Clean and Jerks for Time @ 115

Ran to gym in 7:18

3-position power clean+split jerk

@nousu 75%

Week 1
5x65%
5×75%
5x85%

2-3 rounds:

15 snowangel
12 box jump
9 strict ttb / leg raises

Warm Up
3 Rounds
30 Double Unders (singles for me)
20 Walking Lunges
10 Kettlebell Swings (used a 35lb kb)

Strength
Find a 1RM Front Squat (worked up to 155lb to text flexibility in the rack position, went well)

METCON
10-1 Hang Squat Clean (i did med ball squat cleans, 14lb ball)
1-10 Burpee

DAY 3
SKILL VOLUME ACCUMULATION WARM-UP Of the Week
• 5 Min EMOM of: Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict Pull Ups 5 reps
Close-Grip Push Ups 10 reps
Walking Lunge 20 reps
ABMat Sit Ups 15 reps

10-8-6-4-2-1

lisäpainodippi

3 x 3

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