10 x 3 Strict HSPU
0-5" defict
https://vimeo.com/175132137

EMOM 9
1. 3 Thrusters @75%
2. Rest
Percentages are calculated from your push press 1RM

Rest & Recover

Partner workout
Air Squat- 50reps
50 Ball Slams- 50reps
Pullups- 50reps
Walking Lunges- 100reps
Pushups- 30reps
Pistols (each side)- 20reps

Only one partner can work at a time.
Partners can break up reps between them as desired.

Rest & Recover

Accesory:

3 rds

10-12 Strict TTB
8-12 Ring Dip
8 m Hs Walk

Voi tehdä esim openissa
A) skilli-emom 10 min
Valitse yksi tai kaksi heikkoutta

B) Painonnostoa: 3 position clean
5 sets
High hang clean +
Hang clean +
Clean

C)Conditioning
3 RFT:
8 Power Clean, 205/145
16 TTB
8 Push Jerks, 205/145
16 Box Jumps, 24/20″

3 Rounds:
7 Squat Snatch 185/135lbs
100 Double Unders

Circuito 8 estaciones. 2 vueltas. 1 min ON - 30 sec OFF,
- Chest to bar pull-ups.
- Step ups (24"/20") (30/15 Kgs barbell on the shoulders).
- Wall ball burpees (9/6 kgs).
- Full Clean (50/30 Kgs).
- Kb Swing (24/16 kgs).
- Rope Climb.
- Ring dips.
- Bar facing Burpees.

12 kierrosta:
Askelkyykkykävely + levypaino rinnan korkeudella – 20m (10 kg/ 5 kg)
Wall Climb – 1 reps