lepoja

A: Practice Handstand 10min
B: 8x triple jump
C: Sandbacka over Shoulder 8x3 @40kg
D: 5rounds
10 Sandbacka squats @40kg
15 Rkb swing @20kg

3 Sets For Quality:
10 Jerk Grip Overhead Walking Lunge Steps
10 Bent Over Rows

50x box step up
50x kbs 12kg
50x sit ups
50x air squat
50x burpee

Daily max of

Squat snatch + hang squat snatch + ohs

AMRAP 30’ :
5 Deadlifts (120/85)
7 Pull-ups
9 Push-ups

AMRAP 11

30 KB Swing 24/16kg
5 Push Ups
30 Box Jumps 24"/20"
5 Push Ups
30 Sit Ups
5 Push Ups

A1: Bench press 3x5
A2: Bulgarian split squat 3set
B: Hang clean pull 4x2
C: Lat pull down 1xMax

Tempaukset, lisäpainoleuat, pikatuuletus
1. Tempaus allemenot 3x3 (moderate weight, be fast and snappy)
2. Tempaus 6x2 polven päältä, voit käyttää pukkeja. (6x keskiraskas tai raskas, jos hyvä päivä saa nousta ennätysrautoihin. säilytä jämäkkä allemeno)
3. Pull ups 4x4 (use extra weight if needed)

1. Optional MetCon: 3 rds: 10 thruster 30/40 kg 10 bar over burbee target: unbroken reps, be fast and fury! scale weights if needed

A,
1 Clean & Jerk, pick load

Every 1 min for 10 mins.

Start at 60% 1RM and add 5 kg each minute.

B,
Glen
For time:
30 Clean & Jerks@61/43kg
Run, 1 mi
10 Rope Climbs
Run, 1 mi
100 Burpees
Goal: sub 32 min

C,
3 rounds for quality of:
10 Lateral Raises, pick load
10 45 Degree Raises, pick load
10 Front Raises, pick load
10 GHD Plate Muscle Snatches, pick load

Shoulder Maintenance

Rest as needed between rounds.