Rästi

Build to a heavy snatch, hang snatch & overhead squat for the day (must be an unbroken complex)
Then 1 drop set of the above complex @ 90% of max

Back squat
2 @ 60%
2 @ 70%
2 @ 80%
2 @ 85%
2 @ 90%
1 @ 95%

Strict press 4 x 2 - as heavy as possible

Optional accessories
3x10 incline bench press
3x10 shoulder press
3x10 barbell skull crushers

3 rnds
10 Bench press
5 T2B/ Wheel rollout/ Russian twist

3 rnds
8 Bench press
6 T2B/ Wheel rollout/ Russian twist

3 rnds
6 Bench press
7 T2B/ Wheel rollout/ Russian twist

3 rnds
4 Bench press
8 T2B/ Wheel rollout/ Russian twist

3 rnds
2 Bench press
9 T2B/ Wheel rollout/ Russian twist

3 rnds
1 Bench press
10 T2B/ Wheel rollout/ Russian twist

Hiki:
Pull up (kippi/tiukka)

Treeni:
Every 2:30 min x 6
5-10 Pull up / C2b / Bmu 2-5
8-12 Hspu

Accessory
2-3 rounds
8-15 strict push up
8+8 Dual dumbbell gorilla row
8 Leg raise (dippi telineessä)

3-4 Sets of 8-12 Reps:
A. Strict Ring Dips
B. Double Dumbbell Front Rack Box Step-ups (20")
C. Lying Double Dumbbell Triceps Extension

*Repeat From 7.5.22 

30-40 band pull aparts + banded hip activation
then
3 rounds
40s easy -> 20s moderate -> 10s fast with SKI ERG
3+3 reverse lunge + elbow to floor strech
3 inch worm with push up
3 dynamic squat strech
6 db snatches
3+3 single arm OHS

For time

• Designated calories on the Echo bike (see below)
• 9-6-3 Sandbag ground-to-shoulders

♀ 18-12-7 calories, 100 lb
♂ 21-15-9 calories, 150 lb

5min flow
20min lämppä

25min
3x
15sek/jalka yhden jalan lunge hyppy. Takajalka penkillä
Matalilla renkailla kääntö
Tasajalkahyppy sivulle eli ilmassa käännytään 90astetta
Rest 2min

15min wod setup & lämppä

Wod

Tiiminä
X-määrä PC ~70%1RM
X-määrä wb
X-db burbee cluster
X-määrä Strict PU
X-määrä V-ups

5 rounds for time:
15/12 cal AB
10 Ring Support Tuck Ups
5 Devils Presses 2x22,5/15kg