EMOM 6 @ increasing pace
1) BikeErg
2) Row
+
2 Rounds
5 Scapular pull-ups
3 Strict pull-ups
1 Active/passive shoulder extension (use a stick, each position 10-seconds)
5 Tension swings (sponge/block between feet)
+
Build up to workout weight for the power clean and jerk
* Between sets: bar muscle-up drills
3 Supine kipping pull-up drill (hollow hold + hip snap)
3 Single kipping pull-ups (focus on max hip thrust)
3 Glide hip snap to the bar drill
3 Jumping bar muscle-ups with hip snaps (to work on timing)
+
2 Rounds
200m Row @ target pace
7 Box jump overs, 24/20″ (step down)
5 Power clean and jerks @ workout weight
3 Bar muscle-ups

– Rest 0:30 between rounds –

Ei ohjattuja tunteja

RestDay!

Jog 60 minutes @ HR Zone 2

For time
40 DB one arm shoulder to overhead 22,5/15
800m run
40 DB one arm hang power clean
400m run
30 DB one arm shoulder to overhead
200m run
30 DB one arm hang power clean

Complete as many rounds as possible in 12 minutes of

• 5 deadlifts
• 3 strict bar muscle-ups

♀ 205-lb deadlift
♂ 315-lb deadlift

3-4 Sets:
A. 8-12 Single Dumbbell Bench Press (Each Arm)
B. 100ft. Single Arm Kettlebell Farmers Carry (Each Arm)
C. 8-12 Banded Tricep Pushdowns

1. 40s double under practise
2. 3 wallwalks (or scale to 1-2 reps)
3. 6 double DB push presses + 6 front squat
4. Top chin up hold 15-25s

4 rounds:

10-15 ring row
10-15 push up
10-15 V-up
20 plank shoulder taps
-rest as needed-

IN TEAMS OF 2

AMRAP 25
1000/800m row
20 wall ball
20 burpee box step up
20 db hang power clean

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