Front squat 2RM

EILINEN tai

LEPO + pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

For time
Complete 150 cal Echo bike

Every starting minute 5 Burbee

3 rounds partner wod
100 kb swing 28kg
100 shoulder press 30kg
100 box jump
100 abmat
100kcal assault bike

Clean 2x3 + 3x2

*30MIn

• 100 cals
• 20 Ring rows
• 20 Swings
• 20 Pushups

5 rounds for time:

18 cal standing bike @damper 10
5 muscle ups unbroken
6 power cleans @80kg

3-4rounds

10-15 GHD hip extension
10-15 hollow rock