For time

• 10 strict chest-to-bar pull-ups
• 20 hand-release push-ups
• 30 dumbbell front-rack walking lunges

♀ 20 lb
♂ 35 lb

20 Devil's Press @ 50/35lbs
30 Kipping Pull-ups
40 total Renegade Rows
500/400 Meter Row

• Goal: Tough effort, small breaks as needed to keep output high
• Rx+: Start with 10 Ring Muscle-ups

5 sets:
10 DB Incline Bench Presses
- Pick heavy load
- Rest 2min btw sets

For time:

1000m Row, Rest 1 minute
750m Row, Rest 1 minute
500m Row, Rest 1 minute
250m Row, Rest 1 minute
250m Row, Rest 1 minute
500m Row, Rest 1 minute
750m Row, Rest 1 minute
1000m Row, Rest 1 minute

TC 35

OPTIONAL COOL DOWN
2-3 SETS
:30 Wrist Flexion Stretch (Palms Up)
1:00 Foam Roll
:30 Wrist Extension Stretch (Palms Down)
1:00 Slow Glute Bridge-Ups

A: Hip power clean+ Double hang power clean+ split jerk 3x4
B: Muscle snatch+ Hang power snatch + Power snatch 4x3
C: Snatch pull 4x3 @85% of snatch pull max.

4 Rounds

1:00 Backwards sled drag
10-15/side Poliquin step
15-20 Calf raises
15-20 Tibialis raises

4 intervals, alt B1/B2

B1. AMRAP 4
Run @ 3k pace

– Jog 3:00 @ easy for recovery –

B2. EMOM 4
6 Burpees over the rower
Row for distance in the remaining time

– Jog 3:00 @ easy for recovery –

EILINEN tai

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

tai

kevyt tekniikkatreeni

Vapaa valinnaiset lämmöt

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SN
5x2@kevyt pal 2min

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CLEAN + SQUAT JERK
5x2+2@kevyt pal 2min

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BOX JUMP Straight Leg
5x6 pal 2min