Deadlifts 4 sets of 3

Eilinen harjoitus

WARM-UP
3 SETS ON A 5:00 RUNNING CLOCK…
15 Band Pull-Aparts
10 Banded Bent Over Rows*
5 Slow Banded Good Mornings
1:00 Bike

*Holding each end of the band in each hand, place feet on the band and perform the Row as you would w/ a barbell or DBs.

EXTENDED WARM-UP
3-4 SETS
3 TNG Deadlifts (Building)*
5-7 Kipping Pull-Up**

*Build to or past workout weight.
**Focus on connecting reps with push-away from bar.

-Rest as Needed b/t Sets-

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict C2B Pull Ups + Strict Pull Ups 2-3 x (1+2) reps
Strict Handstand Push Ups 5-7 reps
One-Arm DB Walking Lunge Dx (light weight) 10 reps
One-Arm DB Walking Lunge Sx (light weight) 10 reps
Sit Ups 20 reps

Snatch
6×3 @ 70-75%

leppee

8 x 3 Strict Ring dips
https://vimeo.com/175183194
(weighted @ 10% of Body weight if possible)
+ 0:10's Hold in support at end of set
https://vimeo.com/175047617 (Support Demo)

1. Back Squat

70% 8
75% 8
78% 8

2. Conditioning

4RFT:
21 Wallballs (20/14#)
18 Hang Power Snatches (75/55#)
15 Bar Facing Burpees
12 C2B PU

3. Snatch

60% 3
65% 3
70% 3
75% 3
80% 2×3

4. Gymnastics Conditioning

Choose one of the following:
A. 3 sets of 10 unbroken muscle-ups
B. 4 sets of 8 unbroken muscle-ups
C. 5 sets of 6 unbroken muscle-ups
D. 6 sets of 5 unbroken muscle-ups
Rest as needed between sets

Harjoitellaan kärrynpyörä, kuperkeikka, käsilläseisonta

                 **3 Rounds**

60 cal rowing
60 sit-ups
60 squat jumps
60 shuttle runs