For time

• 12/15-calorie row
• 10 push jerks

♀ 95-lb barbell
♂ 135-lb barbell

6 x 5 min ON/1 min OFF

A) 600 m run
Max cal ski in remaining time

B) 600 m run
Max cal bike erg in remaining time

RPE 5-6

7 sets, for meters:
3min Skillmill Run
1min Skillmill Walk
- Stay consistant throughout

5x every 2 min
7 Strict Deficit HSPU
- No prescribed deficit
- if can't press up do every 3 min negative deficit HSPU

Back squat
10-9-8-7-6-5-4-3-2-1

Jump in pull-ups 10x4
Power snatch 5x4
Abmat sit-ups 15x4

15 minutes at consistent effort:
4 HSPU
2-4-6-8... pull ups
8 dual DB deadlifts
2-4-6-8... box jump step downs
6 T2B

Perform a maximum number of double unders unbroken.

5 sets of

3 front squats
And
9 back squats

EILINEN / LEPO

TAI

reipasta kävelyä 45 minuuttia + venyttelyt tai
sauvakävelyä 30 minuuttia + venyttelyt

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EMILIO ESQUEDA

TALL MUSCLE SNATCH + TALL SNATCH + PRESSING SNATCH BALANCE + PAUSE OHS *bottom 2-3sec
3-4x[2+2+2+2]@25-30% sn-%, rest btw sets 2min

DIP SNATCH HIGH PULL *full foot + DIP NINJA SNATCH + HEAVING SNATCH BALANCE *ninja=no feet
2+2+2@barbell, 2+2+2@up to 65% sn-%, rest btw sets 2min *example of rise 50-55-60%

RDL *jerk grip
5@50%, 3x5@60%, jerk-%, rest 2min

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SUPERSET: quality : 3 rounds, no shoes
12x BICEPS CURL *reverse grip, barbell
5x BOX JUMPS
20x WIRSTS FLEXION *barbell
15x CRUNCHES