Banded Pull-aparts: 4 x 40-50. Rest 60s.
*Use a light band and complete 40-50 UB reps

voimistelua:

*kuperkeikka eri variaatioita
*kärrynpyöriä
*yhdenkäden kärrynpyöriä
*renkailla skin the cat
*renkailla pitoja

4 Sets - Focus on control of each movement - move slow and deliberately
6-8 Half Kneeling Single Arm Landmine Press @ 2111 tempo
rest 30sec
12 Banded Monster Walks (forward and backward)
rest 30sec
20sec Star Side Plank/side
rest 60sec

For Time
Buy in: 30 Partner DL @200/140kg

50 Partner wall ball shots @9/6kg
40 Cleans @60/40kg
50 Partner Wall Ball Shots
30 Cleans @70/45kg
50 Partner Wall Ball Shots
20 Cleans @80/50kg
50 Partner Wall Ball Shots
10 Cleans @90/55kg

Buy out : 30 synchronized burpees

Time Cap: 40 minutes

*Teams use only one wall ball and one barbell! One throws the ball the other one catches it and visa versa!

AMRAP 12 mins
- 9 DB deadlifts
- 5 burpees
- 3 DB cleans
Use 2x35lbs or 2x45lbs DB's

Etukyykky,

5 x 10

Voima:

5 x 3 x cluster

1) Power Snatch + Squat Snatch: Work up to a moderate set of 1 + 1. Rest 90s.

2a) Front Rack Reverse Lunges: 3 x 6 ea. Rest 30s.
2b) 1-Arm KB Rows w. rotation: 3 x 8-10 ea. Rest 30s.

3a) 1-Arm DB Push Press: 3 x 6 ea. Rest 30s.
3b) DB Zottaman Curls: 3 x 10. Rest 30s.

21-18-15-12-9-6-3 Reps,
For Time Thrusters (pvc)
Bar Facing Burpees

4x 2+ 2 @60-75%