Every 3 Minutes x 7:
Power Clean + Hang Power Clean + 3 Front Squats

Build to a heavy load on the complex. The goal is no misses.

Post loads to comments.
Exposure 3 of 8

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3 Rounds for Time:
500m Row or 3/4 Mile Bike
15 Russian Kettlebell Swings 32/24kg
20 H/R Push ups

Post time and Rx to comments.

3 reps as heavy as possible with good form

3x20 Passive to active hang with 2s. hold

Lattiapenkki max1 (pikkusormet merkeissä) + päälle 1x5-8
Dippi 5x6-10
Face Pull 100 toistoa
Hauberia :) 100 toistoa

Saturday

3 Sets
10 Quadruped Hip Extensions
5 Snatch Grip Behind the Neck Push Press
10 Single Leg Band Resisted Glute Bridge/leg
5 Snatch Grip Behind the Neck Push Jerk
15 Banded HIp Thrusts

9 min AMRAP

3 PEP
8 leukaa
9+9 käsipainotempausta

Pull-up 5x5 tempo X131

4 x 10

Alternate reps until 10 reps total of each

1 ring push-up https://vimeo.com/175184265

1 ring fly https://vimeo.com/177273421

Rengastaitoja

1 min rengas pito ylä-asennossa
1 min ala-asennossa

• kippi renkailla nojassa
• kippi renkailla roikkuen
• dippi 5x1/5x2/4x3/4x4