30min lenkki

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

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

50-40-30-20-10 of
Sumo deadlift high pull
Hang power clean
Push jerk

@30-40 % of C&J 1 rep max

4 Sets
15 Hip extension
8/8 Elevated Reverse Lunges @2x22.5

Bar MU progressions

Strength:

3 x
5x Banded kip + press
5x Jump Bar MU
5x strict C2B pull ups

3 x 20-30 sec ring row hold
3 x 20-30 sec ring support hold top
3 x 30-30 sec ring support hold bottom

3rft
400m run
7 power clean
7 hang squat clean
7 squat clean
Barbell 52.5kg

5 Rounds

• 1 Min max out on Bike/Erg
• 30 seconds break
• 1 Min Max Reverse lunges
• 30 seconds break
• 1 Min max burpees
• 1 min break

4 rounds for quality

10 DB row e/s AHAFA
18 KB pull Throughs (in a plank) AHAFA
10 DBL KB romanian split DL e/s 2x 17.5/12.5

160 min

1.BMU
- 2 x 2
- 2 x 3
- 3 x 4
= 20

2.HSPU
- EMOM5: 6 KHSPU abmat
- 3 x 5 SHSPU abmat + 10 kg plate

3.Conditioning
A. "Helen"
3 rounds for time:
400 m Run > airrunner
21 KBS 24/16 kg
12 Pull ups
Time: 11.41

B. EMOM24:
1) 14 cal ski
2) 14 cal bike
3) 14 cal row
4) rest

4.Accessory
A. 20 reps / movement for 2 rounds
No rest between movements or rounds
1. Band pull aparts
2. One arm DB press, right
3. One arm DB press, left
4. Y-lift with ligth DBs
5. T-lift with light DBs

B. Core
3 sets:
20 GHDSU
15 hollow rock
8+8 bicep curls