45 min PK
800m jog
30s hang from the bar
800m row
10 box step overs
10 light kb clean and jerks, alternating
10 goblet squats
20 russian twists
20 face pulls
100 rope jumps
30s HBH
30s ABH

8 Struggle Ups Struggle Downs

Begin hanging on the bar. Pull yourself up by activating your lats and shoulders as much as you possibly can. Struggle for 5 seconds. At that point, step on a box to do a jumping pull up. Once chin has cleared the bar, perform a slow negative pull up. Slowly lower yourself to full extension.

For Time

20 rounds of

1 power clean @ 100/70kg
2 box over jump (no contact)
3 Chest to bar

EILINEN tai

esim.
- reipasta kävelyä 45 minuuttia + venyttelyt tai
- sauvakävelyä 30 minuuttia + venyttelyt

5 supersets:
10 Pull-ups
20 HS Walking Steps, against the wall
- 2min Rest btw sets

Bike

3:00 Easy
1:00 Target
2:00 Easy
1:00 Under Target

Every starting 3min per round, 5 rounds
20cal assault bike and 10x clean and jerk 50kg

5 sets of:
4x Front Squat + 8x Back Squat

Use rack if necessary

EILINEN tai

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min