3 x max rengasdippi.
Tulokseen kokonaismäärä, sarjat kommenttiin.

• 3-…-3 of:
BB Deadlift from Blocks
3RM
Blocchi posizionati ad un altezza tale che la barra si trovi due dita sotto al ginocchio.

Snatch grip push press + ohs

8 sarjaa. 4 sarjaa 2+2 ja 4 1+1

6 rounds for reps
1min squat
1min one arm DB hang clean & jerk 22,5/15
1min rest

500m ski erg
3x
6 prone angels
10 hollow rock
7 banded scan push ups

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Incline Bench Press
ReSt as needed
Set 1 40% x 5
Set 2 50% x 5
Set 3 60% x 5

10 min E2MOM:
Even min:
• 2 Back Squats
• 2 Front Squats
Use the same weight both back and front squats. Start with 50% of 1RM Front Squats and increase by 10% each round to finish around 90%.

Warm up(10)
10 jax
10 heels to rear
10 single leg deadlift
10 reverse lunge
10 plank to bridge
10 lunge
10 spiderman
100m run
:30 pigeon

WRK(20)
Heather & Derrick's Anniversary workout 🎉
On the 4:00 x5-cycle through once every 4:00 mins.
20 russian kettlebell swings
20 kb lunge w/good form
200m run
score equals slowest round

Finisher
50 hip raise
1:00 quad stretch

for time:
75wb

emom: 5c2b,

amrap15:
21 bar burpee,
15 hang clean,
9 stoh@50/35kg

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

Warm up(10)
10 jax
10 heels to rear
10 single leg deadlift
10 reverse lunge
10 plank to bridge
10 lunge
10 pik n grass
100m run
:30 pigeon

WRK(20)
WRK 8:00 REST 2:00 x2
5 db/sb/barbell press
10 goblet squats
15 jing jang

Finisher
60 knee tap crunch
1:00 quad stretch