back squat
3-2-1
3-2-1

Push Jerk Technique

“Kalsu”
On the minute:
Complete 5 burpees and perform max rep 135/95 lbs thrusters on the minute.

The goal is to complete 100 total thrusters.

EMOM 12:

1. 5 Bench Press @ 2-3 Reps In Tank
2. 4 Strict Chin Up @ Add Weight From Last Week
3. REST

EMOM 16:

1. 10 s Ring Support Hold + 10 s Ring Bottom Hold
2. 20 s Chin Over Bar Hold
3. 20+20 s Side Plank Hip Lift
4. 30 s Max Pike Leg Lift

4 x E5MOM:

A)
8 burpee box jump
4 rope climb
8 burpee box jump

B)
60 du/ 90 su
10 alt. pistol squats
10 hspu
60 du/ 90 su

5x 2 Press 82,5-87,5% (deadstop)

Back squat 7x1x90%, 3x65%

Floor press 3x3. Narrow grip. Light weight

5 rounds for time

• 35 kettlebell swings 24/16 kg
• 30 push ups
• 25 pull ups
• 20 box jumps 30/24 inch
• 600 m run

7min
2,4,6,8,10,…
Käsipaino tempaus
Istumaannousu

4min lepo

7min tangolla 20/15/10kg
2,4,6,8,10,…
Raaka rinnalleveto riipusta
Vauhtipunnerrus

Älä päästä tangosta irti! Ainakaan montaa kertaa.