CONDITIONING

15min EMOM

1) 7 Hang Power Clean (unbroken)
2) 5 C2B, 10 Push-Up, 15 Air Squat
3) Row/Bike/Ski/Airbike for 45sec

RPE 3, not all out, nice and easy

Target: all reps unbroken

Tailoring Options:
Decrease rep scheme→ 5-10-15 to 3-7-12
C2B→ Pull-Up

Push-up with extra weight. Four sets of ten.

Floor Press
5 @ 40%
5 @ 50%
5 @ 60%

1:30 lat smash with roller (Right/Left)
1:30 shoulder/chest smash with roller (R/L)
1:30 lat strech with band (R/L)
1:30 banded triceps strech (R/L)
1:00 self hug strech (R/L)
1:00 wall pec strech (R/L)

5x5 (~75%, across) / rest 2-3min

3-4 Rounds for quality; Work in Pairs
10/10 single leg deadlift (weight by feel)
45 secs Sorensen hold. Use a box and a partner to hold your legs

Complete 3-4 rounds each

For time in teams of 3, YGIG / round:

30 Rounds:

3 MU/BAR MU
10 Alt. Pistols
30 DU

TC 40min

For Time

12-9-6
Strict HSPU
Chest to bar pull ups

TC 4

Deadlift every 3 minutes
4-4-3-3

-building up and last triple can be challenging, be smart. Full reset after each rep, no TNG.

3 kierrosta

10-20 (yksi katkeamaton sarja) avustettu L-istunta leuanveto
20 etunojapunnerrus (korokkeilta)