Hang clean - dropping down into a squat with a 1 second pause in the catch
3 @ 70% of max clean
3 @ 73%
3 @ 75%
3 @ 77%

Push press
3 @ 50% of max clean
3 @ 55%
3 @ 60%
3 @ 65%

Back squat
4 @ 65% of max squat
4 @ 70%
4 @ 75%
4 @ 77%

EMOM/6 to finish - aim to build load across EMOM
1. 5 bench press
2. 10 gorilla row

For time with partner
400m partner run
50 cal row (you go , I go)
40 DB goblet squat @22,5/15kg
30 Syncro Single arm DB hang Cl & Jerk@22,5/15kg
20 Syncro Up - Down
10 rope climb ( you go, I go )
Timecap : 15 mins

Rest 3 mins

For time
2 rounds of
200 m partner run
25 cal row (you go , I go)
20 DB goblet squat @22,5/15kg
15 Syncro Single arm DB hang Cl & Jerk@22,5/15kg
10 Syncro Up - Down
5 rope climbs ( you go, I go )
Timecap : 15 mins

Front Squat 3RM
RPE 5, maximum effort of the
day.

A,
Press 1-1-1-1-1, using heaviest weight per set
Push Press 2-2-2-2-2, using heaviest weight per set
Push Jerk 3-3-3-3-3, using heaviest weight per set

B,
For time:
500 Echo Bike Calories

Goal: sub 35 mins

C,
3 rounds for quality of:
8 L/8 R Side Plank Reach Throughs
10 Prone Snow Angels
12 Straight Arm Lat Pull Downs

4 rounds for time:
• 5 Deadlifts 255/165#
• 10 GHD Sit-ups
• 20 cal row
Goal: 9 min.

Bike

3:00 Easy
2:00 Moderate
1:30 Target

30min soutua juoksevalla kellolla, nousevalla teholla. Joka 5. alkava minuutti 10 toistoa valittua kehonpainoliikettä.

For Time

21-15-9
DBL KB Squat Clean
HSPU
@24/16

-Gymnastics warm up

HOLDS and SKILLs 30s on 30s off x 5
1) L-sit (paralette/box)
2) DU/SU
3) TTB or single leg TTB
4) Wall facing shoulder taps/handstand walk
5) Chin up hold

A:
Hip muscle snatch + hang muscle snatch + ohs 5x1 @easy

B:
Hip power snatch + hip snatch buid up to a moderate 2+2, then 5' EMOM w. the same weight