A:E3M for 15min
Build up to heavy 1 rep CGBP in 5 sets

B:15min amrap
1 rope climb
5 push press 50/35
5 box jumps
2 rope climb
5 push press
5 box jumps
3 rope climb
5 push press
5 box jumps
etc…

• Around the world in pike position and / or feet on a box
• 3x5: 3s negative box handstand push up / pike push up

Run 4 x 200m ( Rest 60 sec )

Run 4 x 4 minutes ( rest 3 minutes )

snatch pull + power snatch + OHS practice

clean & jerk up to 80%

TBD - will be specified on Thursday 28.2.

25 Minutes For Quality & Load :

Biceps Curls w/ DB`S alternating 20
Banded Ab Crunch 20-30
Partner Assisted Hip Thrust 10 - 15
HS Hold to Wall 0:20

Rest between movements as needed

Paused back squat*

Build to a heavy single (H1) @ RPE 8.5 / 1-2 RIR

** 2-second pause at the bottom of the squat*

Tee 1 lähestymissarja ja lähde työsarjoilla nostamaan kuormaa.
Lepää n. 1min sarjan jälkeen

Snatch

7 to 10 x 1 @ 70+%, go every 60-seconds

2x EMOM8 - rest 2min between emoms, YGIG one minute at a time
4-6 burpee / up & down over bar (TC: 30s)
AMRAP power clean

Result: Total number of cleans