15 kg tangolla

7 Bar Muscle-Ups
50 Wallballs (20/15lbs)
30/24 cal Bike / Row

A,
Block Snatch 3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

Week 2

Find your heaviest "perfect" set of 3. Make sure that you have 4 work sets total within 10% of this lift (max for the day is included as a work set). You may have hit these in the build up, or you may need to back off after finding your heaviest and complete another set or two at 90% or higher of your best for the day.

B,
For time:
Run, 1 mi
Dumbbell Bear Crawl, 22,5/15kg, 30m
Run, 800 m
35 Ring Push-ups
Run, 400 m
20 Strict Pull-ups

Goal
Sub 25 mins

C,
3 rounds for quality of:
Mixed Grip Carry, pick load, 15m
10 L/10 R Lateral Med Ball Toss, pick load
Mixed Grip Carry, pick load, 15m
20 Banded Face Pulls
20 Reverse Hypers, pick load
Rest 1:30

Athlete Instructions
Athlete Instructions
Mixed Grip Carry- front rack + overhead carry
Reverse Hypers- recovery weight

• Biphasic Half-Kneeling Pec Stretch x 60s each side.
• Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

Emom 5’
6-6 x Snatch
Emom 5’
5-5 x Clean & FRSQ
Emom 5’
15 x Swing
Emom 5’
15 x Push-Up
Emom 5’
16 x Alt Swing
Emom 5’
12 x Alt Dead Clean

Afterparty
2 x 1 min bar hang
Rest: 1 min

5RFT

500/450m Row
15 Snatch 35/25kg
15-12-9-6-3 C2B

Push Press into Split Jerk 3x5
@40-50%
Rest as needed between. RPE
2-3
Target: fast elbows, full

-Yhden käden etuheilautus: 10x10(50 vasen 50 oikea)
-Joka 30 sek tehdään 10 toistoa
-5 Minuutissa 100 toistoa

Sitten 1 min lepo

• TGU: 10 x 1(Emom) (5 tgu vasen 5 tgu oikea)

Treenin kesto 16min

Kirjoita millä painolla teit liikkeet

Complete as many rounds as possible in 10 minutes of

• 3 overhead squats
• 30 double-unders
• 6 overhead squats
• 30 double-unders
• 9 overhead squats
• 30 double-unders
• Etc.

♀ 75 lb. ♂ 115 lb.