15x1min hard/2 min easy row/assault bike

EMOM 15
3x Ring Muscle up progressio

Kuminauhat avuksi, käännön harjoittelua. Viimeinen aina dipillä ylös

I don't know that Jerks and Thrusters have ever been so rough (i.e., creaky) ... my shoulders are toast!

Warm Up:
Power Clean + Jerk w/ 45 lbs bar

Mobility:
Hip flexor on wall
Shoulders on bands with PVC pipe

Max Effort:
Power Clean + Push Jerk
1-1-1 @ 70% of 1RM (125 lbs)
1-1 @ 80% of 1RM (135 lbs)
Rest 75 seconds between each set

Power Snatch + Snatch
1-1-1 @ 70% of 1RM (95 lbs, 95 lbs, 105 lbs)
1-1 @ 80% of 1RM (115 lbs, 115lbs)

MetCon:
2x
Max Unbroken Reps of American Kettle Bell Swings @ 53 lbs
Rest 60 seconds (no more)
Max Unbroken Reps of Thrusters @ 115 lbs
Rest 60 seconds (no more)
(36/6, 20/6)

Then:
1 hour of hoops with the team.

Dynamic warm up
15 mins

Get School-ed

1) medball partner thrusters
2) rope slams
3) med ball partner ab mat toss
4) high knees
5) ladder lap
6) trx assistend lateral bench ups

8, 10, 12, 14 etc

35mins

AMRAP 20
15 burpee
12 dead lifts
9 hang cleans
6 Push jerk
60/42,5 kg

E2MOMx30
400m run
30 V-sits
400m run
30 pull-ups
15 box over burbees

10* 2min rounds

15cal Assault Bike
Max reps db c&j 15kg's

Weighted Ring pull up 3x3

5 km run
5 sets
20 push ups
20 squats
20 sit ups

"
3 Rounds:
10 Chest to Bar Pull-Ups
10 Front Squats (165/110)
10 Burpees