5:15-6:15am

Lepoja

Not for Score: 15:00 Recovery Bike Athlete's choice on Erg Bike or Assault Bike.

On the 5:00, 10:00, and 15:00:
12 Lateral Box Step-Ups (6 each leg)
12 Waiter Squats (6 each leg)

10 min EMOM

Joka alkava min
Pariton 5 x 5 m pistejuoksu
Parillinen 3-5 PEP

For time:
35+

9-7-5
Snatch 40kg
BMU

40+
9-7-5
snatch 30kg
c2b

Deadlift 1RM

RPE 5, maximum effort. Warm-Up well, use spotters and legit reps only!

600 m cardio
20 wb
15 goblet squats
25 m sled push
25 m lunges
100 m fc
600 m cardio

3 rounds

W: 15 russian KB-swings
Y: 5 Hang Power Cleans
O: 3 Power Cleans
B+P: 1 Power Clean Building

For the RKBS, HPCs, and Power Cleans the focus needs to be on fast and crisp movement...
-White is working to develop appropriate and aggressive hip “hinging” for the Russian Kettlebell swing (RKBS) as well as developing grip and low back endurance.
-Orange needs to lower into the hang position in a controlled manner BEFORE exploding in the jump. The focus is on technique and becoming very familiar with the footwork necessary to receive a good Power Clean.
-Blue-Purple+ should be explosive, aggressive, and should push the weight here as well.
-Orange, Blue, and Purple+ should also work to develop moving from the hook grip to a reception in the front rack on the fingertips as well as transitioning back into the hook on the way down for the next rep.

I apologize for the inconvenience but the 4:30pm class will be cancelled for tomorrow. The 5:30pm will continue as scheduled. Again we are sorry for this inconvenience.