5 x
5-10 Kipping HSPU
https://vimeo.com/177023532

Pause front squat 3x1, 1-2 s pause at the bottom

BENCH PRESS

5-5-3-3-1-1

Warm up and perform two heavy sets at each rep scheme. The goal is no misses but use spotters on all work sets.

Post loads to comments.

---

For Time:
400m Run
21 Dumbbell Thrusters 50/35
21 Chest-to-Bar Pull-Ups
400m Run
15 Dumbbell Thrusters
15 Chest-to-Bar Pull-Ups
400m Run
9 Dumbbell Thrusters
9 Chest-to-Bar Pull-Ups

Scale load on the Dumbbell Thrusters and to regular Chin-over-Bar Pull-Ups or Ring Rows as needed.

Post time and Rx to comments.

hpc+pc
e 2 min

16 yard bear crawl
16 yard walking lunge

5 RFT = 6:57

12 AMRAP

3 Rope Climbs
6 Burpees
9 Squat Jumps

6 rounds + 7

3 Touch n Go Power Clean
12 AMRAP

65 lbs - 19 rounds (3 per round)

Voimatempaus 3x5

Tempaus + valakyykky
2+1@65%
2+1@70%
2+1@75%
2+1@80% x 3

Rive + työntö
2+1@65%
2+1@70%
2+1@75%
2+1@80% x 3

Työntö pito ylhäällä 5x5 sek 1RM

FRONT SQUAT

6-6-4-4-2

• lisää painoja kun toistot vähenee (vertaa viime viikko)
• lepoo sen verta kun tarvii sarjojen välissä

5x3 back squats
95, 105, 115, 125, 135
1RM @ 145

Then:

3 rounds for time:
50 air squats
7 muscle ups (*or 14 C2B pullups and 14 ring dips)
10 hang cleans (135/95) 80