4x 3 Anderson squats

Max rep kipping hspu

1. 500 m row
2. Round of macho man 70 kg
3. 500 m row
4. Round of cindy

Amrap 8'
Ladder+3
Overhead squat 40kg
Pull up

Snatch pull, 4 x 2, 70 % tempauksesta

Pidä nopeana ja räjähtävänä, paino kohtuullisen kevyt

1. 5+5 db hang clean and jerk
2. 30-60s plank
3. 20-40m Db fr carry
4. 20-40m d-ball carry OR 4 d-ball over the shoulder
5. Rest

Bench press 6-6-6-6 reps, then max reps @ 95%

AM: 40 min
Aerobic work
3 min run/1 min walk

PM: 75 min
Yin yoga

120 min
Warm up & COS 15 min

1.HSW
- 10 m

2.BCTB
- Bfly 35
- Box 2 x 10
- Singles 5 x 1
- Kip swing + BCTB 4 x 4+4
- BCTB + bfly 2 x 1+1

3.Snatch + Overhead squat
Up to 75% effort

4.Conditioning
A. 30-45 min for consistency:
750 m Row
4-8 Butterfly pull ups - 8
4-8 Kipping handstand push ups - 8
6-10 Toes to bar - 6
1500 m Bike
- Rest 60 s between rounds
- Times: 9.46, 9.26, 9.28, 9.32
- 4 rounds + 600 m row
- HR 137/166

4 rounds with partner:

40 power snatch
40 box over jump
40 pullup
40 cal row