For time:

21 - 15 - 9 kipping HSPU
3 - 2 - 1 laps run inside

20 Minutes Quality:

Dumbbell Row 7 + 7
Toes to Post 15
Power Clean + Push Press + Back Squat + Split Jerk Behind Neck. Climbing @ BW
Side Crunches 10 + 10 w/ KB

Omatoimi:

Käsipaino soutu penkkiä tai boksi vasten.
Tanko komleksi, nouse kehonpainoon.

8 min keskivartaloa

15 puolilinkkari
30s + 30s sivulankku kierrolla

Katso linkki

Valitse oma itsellesi sopiva kategoria (RX, skaalattu, ikäluokat)

3+1X5 Touch & Go Snatches (full)

–3 sets to work to a 5rm (see note for explanation of +1),

rest 90 sec.

Note: The +1 set is an additional ME UB set @ 85% of the 5rm established in the first three sets. The goal is as many T&G reps as possible – with perfect technique – before dropping the bar

3 kierrosta:

20 banded bicep curls
10 plate rows + 10 slow plate rows

Partner of the week

Week 16

50-40-30-20-10reps for time of:
Toes-to-bar
KB Swings 24/16kg
Goblet Squats
Deadlifts 80/60kg
Box Jumps

4-5 kierrosta:

5 power cleans
5 front squats
10 DL

RX´d: 60/40. Lepää 1-2 min.

Tavoitteena tehdä sarja pudottamatta tankoa.

10/10 single leg step up
10/10 single leg deadlift
Rest as needed and load by feel.

5x3 working on technique
You can dip and drive on this and then catch under.