3x4 tempo Front squat, for improving max Squat Clean..

Rest day

60 min massage

AMRAP40 With parter:
300m juoksu
50 ilmakyykky, syncro
50 punnerrus, jaettu
300m
50 askelkyykky, Syncro
50 burbee, jaettu

Rest day

Hollow Rocks: 4 x 25. Rest 60s.
+
- Foam Roll Lateral Hip x 60s each side
- Active Straight Leg Raises x 60s each
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

AM: 50 min
2 min run/1 min walk
6.9 km
HR 126/152
7.16 min/km

PM: 120 min
Warm up for 15 min

1.MU
- Drills
- MU 8x1 + 1x2
- MU x 10

2.BCTB
- Bfly x 25
- BCTB x 20 (singles)

3.Gymnastics capacity
4 rounds: 5 min on/1 min off:
25 Cal Ski > bike
AMRAP remaining time:
3 Bar muscle ups
12 DB Snatches 30 lbs
30 Double unders
- Reps: 1 rnd + 6 reps, 1 rnd + 13 reps, 1 rnd + 13 reps, 1 rnd + 21 reps

4.Strength accessory
- Not done

EILINEN tai

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

5 Rounds as Supersets:
3 Bench Press @ 90->% of 1RM
2 Strict Pull Up @ no reps in tank

4 Rounds for Quality:
10 Double DB Incline Row 12+12 1-Arm DB Incline Bench Press
20 DB Weighted Sit-Up

Barbell Complex
[ 1 Push Press + 1 Push Jerk ]

Every 1 min for 10 mins.

Athlete Notes:
Starting at 50% of your 1 rep max push press and increasing every 1 min to find your maximum load for this complex.