5 Snatch
3 High Box Jumps
1 Rope Climb
Rest 2 Minutes
7 Rounds – Each for time

Voimaliikkeitä, väliin vatsaa 🌼

7 rounds of:
15 pullups,
10 elevated med ball pushups (closegrip),
10 (5 each leg) romanian single leg lunges with dumbells,
single leg boso ball elevated hamstring curls x (7 each leg) + 8 at the end

135 min

Skill: BMU practice for 20 min

2.SPP (Conditioning)
A. 5 rounds, each for time
15 cal Assault bike
12 deadlifts @ 70/47.5kg (155/105lbs) > 35 kg
9 hang squat cleans
6 push jerks
3 ring muscle ups > 2 bar muscle ups
Start a new round every 5 minutes > 6 minutes
Score. Your fastest + slowest round times (e.g. 2:40 + 3:00 = 5:40)
Result: 4:26 + 4:39

1.Strength

B. Alternate between B1 and B2 for 4 rounds
B1. Bench press – 10-8-6-4 @ AHAFA (as heavy as form allows), rest 1 – 2 minutes before B2
35 40 42,5 47,5 kg
B2. Single arm DB row – 12 reps / side @ AHAFA, rest 2 minutes before B1.
35 35 35 35 lbs

C. Additional: strict ring MU practice for 20 min

3.Cool down
A. 5 minute assault bike or row, HR (Heart Rate) < 140
B. Thoracic Flow

Back Squat 3x8 at 70%
- used 145lbs for set 1, set 2-3 used 115 for technique work

Modified JT: 50 double under between every round 18 min cap
21-15-9
HSPU, Ring Dip, Push Up
-scaled HSPU to foot-on-box HSPU
16:50

8' EMOM
3 pow clean+3 front squats+3 push jerk
Increase the weight every round

"JT's on a Boat"

21 Handstand Pushups, 21 Ring Rips, 21 Pushups
21 Calorie Row

15 Handstand Pushups, 15 Ring Dips, 15 Pushups
21 Calorie Row

9 Handstand Pushups, 9 Ring Dips, 9 Pushups
21 Calorie Row

For time:
3 Rounds of
400m run
21 KB Swings 24/16kg
12 Pullups

rest until 10:00min

then
For time:
5 Clean & Jerk 60/40kg
10 Pushups
15 Squats
4 Clean & Jerk 60/40kg
10 Pushups
15 Squats
3 Clean & Jerk 60/40kg
10 Pushups
15 Squats
2 Clean & Jerk 60/40kg
10 Pushups
15 Squats
1 Clean & Jerk 60/40kg
10 Pushups
15 Squats

15-12-9-6-3
hspu
bj 61
rd
Then
250m fermer carry 2*32.5

Amrap 15 of
5 burpee
7 ohs 80 kg
9 dl 140 kg