liikeparina kulmasoutu etunojassa.

Shoulder press 1x8, 2x7

For time

Run 2 miles

Rest 2 minutes

• 20 squat cleans
• 20 box jumps
• 20 overhead walking lunges with a plate
• 20 box jumps
• 20 squat cleans

Rest 2 minutes

Run 2 miles

If you've got a 20-lb vest or body armor, wear it.
- ♀ 95-lb barbell, 20-inch box, 25-lb plate
- ♂ 135-lb barbell, 24-inch box, 45-lb plate

Happy New Year's Eve! Today’s workout is a Hero. If you have completed this workout in the past, look at your previous score to help navigate today’s attempt. Before the start of this workout, take a brief moment to remember why you are doing it — everybody has their own reasons. As always with a Hero workout, this is going to be a grind. Choose movement variations and loadings that allow you to keep moving.

EMOM 12 or 15

1) 1 set Power snatches @ 43/30kg (95/65lbs)
2) 1 set Handstand push-ups
3) Air bike @ very easy pace

Intent. Single unbroken set on each minute. Accumulate as many repetitions as you can on each movement. Use the easy air bike to improve your recovery ability.

Movement options.
Power snatch → 35/25kg (75/55lbs) or 30/20kg (65/45lbs)
HSPU → Wall-facing, strict or kipping HSPU → Hand-release push-ups

superset, 4x
5/5 dead bug
5/5 unilateral KB RDL

deadlift 5-5-5-3-3-3-1-1-1, increasing weight

E3:00 x4:
8 deadlift
8+8 db row

10min, alkavalla minuutilla 1 x rinnalleveto & työntö

Training day 1

1) 5x5 reps strict hanging knee raises
-Focus on bringing the knees above the hips.
-Return the feet below the body in a controlled

2) 3x20 reps AbMat sit-ups
-Butterfly the feet together.
-Focus on performing strict reps with minimal involvement from the arms.

3) 4x8 reps kip swings
-Focus on performing the movement by opening and closing the shoulders, not the legs. The legs are just along for the ride.

4) 100 banded pull-aparts
- Use a thin band

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

10 thrusters
10 pull-ups
30 double unders

TC 10min