3x 7+7

Polvelta raakatempaus 2x2@70%, 3x2@75%

Snatch balance, raskas ykkönen

Boksihypyt 3x3, täysillä

sivutaivutus 3x15+15

EMOTM for 10 min.

• 5 front squats (185#)

then.

800m run with 45# plate overhead.

Pressi te- oteella 3x5

Raakatempaus + tempaus riipusta

2+1@70% x 2
2+1@75% x 2
2+1@80% x 3

Te VAPU + valakyykky

3+1@75%
3+1@80% x 3

Etukyykky
3@75
3@80
3@85

5x6 pystypunnerrus

120 min
Warm up for 20 min + 30 m HSW
1.Gymnastics
A. Butterfly pull up practice for 20 min
- 8 8 8 9 10 10 11 6 = 70 reps

B. Buttefly CTB practice for 10 min
- 10 attempts

C. HS practice
- 3 sets: Wall facing HS Holds - 20 s.
- 3 sets: Side facing HS Holds - 20 s.
- 3 sets: Freestanding HS Holds - best set 5 s.
- 3 sets: 20 Wall facing Shoulder taps

D. Upper body strength - not done

2.”Concept triangle”
Every minute on the minute for 40 minutes:
1) Ski for cal
2) Bike for cal
3) Row for cal
4) Rest
Rounds 1-5: 10 cal
Rounds 6-10: 12 cal
HR 157/175

30-20-10

pullups
pushups
ghd situps

5 x 2 x 1+1

For reps

5 minute amrap

• 18 Wallballs
• 9 C2B

Rest 5 minutes and repeat the 5 minute amrap - your score is your total reps performed

Scale as needed

3 rounds

Halting clean deadlift x 5
Clean pull x 5
Clean high Pull x 5
(5 sec eccentric)
**
3 Rounds**

Muscle clean + Strict Press x 5
Power clean + Push Press x 5
Power Clean + FS + Push Jerk x 5
Full Clean = Split Jerk x 5

High Hang Clean + Jerk

5 x 5