Do heavy singles. Find your 1RM if you feel like it

20min to find 1RM in following complex
2 x Hang Power Clean
2 x Front Squat
2 x Shoulder To Overhead
If you hit your max early, continue to the end @ 70% from your established max.

Hollow Back Press Progressions:

1. Incline push up

2. Push up
   Use following template:
   3x3, 5x3, 3x6
   4x6, 4x9, 5x9
   4x12, 4x15, 5x15

3. Pseudo planche push up

4. Bench dip
   Use following template:
   3x2r, 5x2r, 3x4r
   4x4r, 4x6r, 5x6r
   4x8r, 4x10r, 5x10r

5. Negative parallel bar dip

6. Parallel bar dip
   Use following template:
   3x1, 5x1, 3x2,
   4x2, 4x3, 5x3,
   4x4, 4x5, 5x5

Perform with coupled mobility exercise.
For Quality

Back squat 4-4-2-2-2-2-2

12 Lunges
7 Pull ups

Working in teams of 2.
Person 1 will complete the entire 4 min AMRAP as person 2 rests, then person 2 will perform the entire 4min AMRAP as person 1 rests. 1 min rest between AMRAPs. Everyone will perform each AMRAP once.

4 min AMRAP

• 8 Shuttle run (5m)
• 8 Burpee

4 min AMRAP

• 8 Thrusters with empty bar
• 8 Abmat situps

4 min AMRAP

• 8 cal Row
• 8 Push ups

4 min AMRAP

• 8 Box jump 60cm/50cm / box step ups
• 8 Russian kb swing 16kg/24kg

Post reps for each segment

Shoulder Press 3x6 @75% of previous

25 minuuttia aikaa löytää

1 rep maximum in Clean & Jerk

Teknisesti päivän hyvä maksimi, ei päätyyn asti itseä rikkoen.

Find your back squat 1 RM of the day

Backsquat 5 x 5