Start with shoulder press, when no-rep occurs, move to push press and finally push jerk.
Goal is 30 reps total.

Record weight used

Alkulämmittely ja mobility

Takakyykkyä ryhmissä vuorotellen

10min amrap
100m kone
6 leukaa
6 kk heilautus

Loppuvenyttelyt

Lämmittely ja mobility

5x5 vauhtipunnerrus

Metcon aikaa vastaan 1-10
Tangon yli burpee
ilmakyykky

Loppuvenyttelyt

DOUBLE-UNDERS

Practice Double-Unders for 10 minutes. If you have Double-Unders, work on Triple-Unders!

Post work to comments.

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30 Minutes Not for Rounds:
400m Run
30 Double-Unders
20 Hollow Rocks
10 Dumbbell Bench Press

Sub about a minute of Double-Under practice for dubs if you don’t have ’em. Or, scale up to 10 Triple Unders if you’re a jump rope ninja. The DB Bench Presses should be medium-heavy and feel like you could perform another 2-3 reps each set.

Optional Additional Conditioning Session
(This session is best performed 3-4 hours prior to or following today’s primary session.)
Eighteen sets of:
30 seconds of Assault Bike @ 70-75/60-65 rpm
30 seconds of Assault Bike @ 50/40 rpm

4 rounds for time of:

• 25 hip extensions
• 400-meter run

21 - 15 - 9

Sumo Deadlift High Pull (43/30)
Burpee over the bar

Time Cap 16'

mave 4x6 (n. 75%)

A.M.R.A.P. 20'

► 07 WallBall Shot
► 07 HandStand Push Up
► 07 OverHead Squat
► 07 Chest to Bar

ylläriiiii