3 rounds @ steady pace
12 Prone Cuban Presses
2-minute Assault bike or run
8 Kang squats
2-minute SkiErg or row
8 Tactical ankle rocks
3 rounds, for quality
20m Duck walk
20 Banded glute bridges
20m Bear crawl
20 Handstand shoulder taps
20m Monkey crawl

For time

• 25 deadlifts
• 800-meter run

♀ 155 lb
♂ 225 lb

Compare to 230618.

LÄMMITTELY
3:00-5:00 min tankopumppailu.
Sitten 3 kierrosta:
5 Maastavetoa
5 Raaka rive polvelta
5 Etukyykkyä
3 Rinnallevetoa
3 Työntöä

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Clean & Jerk,
10 x (2+1)
Nostot 2:00 min välein
Aloita noin 55-60% painosta ja nouse kuormissa 80% asti.

Romanialainen maastaveto,
3 x 8 @ 50-60%

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BONUS

Apuliikkeet,

15:00 Minuuttia:
6-10 Pystypunnerrus levytangolla
10/10 Askelkyykky taakse (tanko niskassa)
12-15 Leuanveto tai vaakatalja neutraalilla otteella
12-15 Selän ojennus 45-asteen penkissä

:30s-:60s lepo liikkeiden välillä. Kevyehköt painot. Tähtää 3-4 kierrokseen.

10 min for quality:
4 min erg @ increase pace every minute easy->hard
rest of time:
8 banded straight arm lat pull down
8 bent over cuban press @ small plates
8 scapular push up
20s+20s ring lat. stretch

ring lat. stretch:

Warmup:
5 min jump rope
40m walking lunges
10 HSPU

Strength:
pullups
7 max
2x3 w/10lb dumbbell

muscle up progression work

Clean and jerk work
worked with 100 and 105

10 sit-ups
10 hollow rocks
20 russian twists
0:20 + 0:20 side plank hold

WU
4x100m sprints
2 rds
10 KTE
10 passovers

Helen
3 rds
400m run
21 KB swings - 1 pd
12 pullups

14:23 Rx

15-9-6

Thrusters
Pull-ups

TC 8 minutes

25 cal ergo
0:45 wall-sit hold
10 toes to post
20 seated leg raises over KB
10 KB swings
10 alt front rack reverse lunges with KB
25 cal ergo
5 negative pull-ups
10 push-ups
10 wall squats
1:00 palnk hold

For time

• 3 ring muscle-ups
• 6 right-arm kettlebell snatches
• 6 left-arm kettlebell snatches
• 9 GHD sit-ups

♀ 35-lb kettlebell
♂ 53-lb kettlebell