Sotilastyylillä

FOR TIME:
*20-18-16-14-12-10-8-6-4 double dumbbell Squat clean 2x 22.5/15 15/10
*4-6-8-10-12-14-16-18-20
Kb american swing 32/24 24/16

High hang snatch 5x5

135 min
Warm up for 20 min

1.BCTB
- BFLY x 30
- BCTB x 25

2.WL
A. High-hang snatch 4x2
x70-75 % / "2 reps in the tank"
New set every 3 minutes
- 42.5 kg

B. Snatch pull with 3 s. first pull
4x4x85 % of your 1 RM snatch
Rest 2 min between sets
- 47.5 kg

C. Snatch balance 3x2
"2 reps in the tank"
New set every 2 minutes
- 35 37.5 40 kg

3.Accessory
3 rounds of 40 s. on, 20 s. off:
1. HC headbug - 5 kg, 12 reps
2. SL hip thrust w/DB - 15 lbs, 8+8
3. Heavy double KB front rack walk or D-ball carry walk - 2 x 16 kg

12 minute EMOM on the 1:30
2 DB strict press
2 DB push press
2 BB deadlifts
2 HPC’s
2 Front Squats

35lb DBs
135lbs on bar

• 4 x 10 maastaveto - 2min lepo
• 3 x 10 kulmasoutu - 2 min lepo
• 3 x max dippi - 2min lepo
• 4 x 10 ranskalainen ojentajapunnerrus seisten - 2min lepo
• 4 x 10 hyvää huomenta - 2min lepo
• 3 x max selänojennus - 1min lepo

Lisäpainoilla.

Every minute on the minute, until failure

• 1 power clean
• 2 power cleans
• 3 power cleans
• ... etc.

Continue this sequence until you are no longer able to complete the power cleans within the minute.

♀ 115 lb
♂ 165 lb

Warm up(8)
2 rds
20 jax
10 plank taps
20 heels to rear
10 side lunge

WRK(24)
WRK 3:00 REST 1:00 x6
10 reverse lunge with bicep curl
10 alt db press
10-10m shuttle drops
10 kettlebell swings

Finisher
50 alt toe touch
1:00 quad stretch

A: E2M for 24min
1: Amrap strict Hspu 1 Abmat
2: Alternate strict chin/pull ups x8
B: E2M for 12min
1: Amrap Dips
2: SA DB tripod rows 3x10/arm
C: 2xAmrap OH triceps extensions
90sec rest between sets
Straight into
2x Amrap biceps z-curls
90sec rest between sets
Straight into
2x Amrap DB shoulder flys