Etukyykky suorin käsin

3 x 8

3 - 5 x
300 m juoksu
10 thrusteria
10 GHD / Abmat vatsaa

Metcon (No Measure)

200m Row
then, 5 sets of:
3 Double KB Clean@2x24/2x16kg
6 Push-up
9 Air Squat
x 3 rounds

2 Rounds

In 3 minutes
500 m Row
Then max reps alt. KB/DB snatch 53/35

1 min Rest

In 3 minutes
200 m Run
Then max reps alt. Pistols (scale to alt lunges holding WB or slam ball, you can hold weight any way you choose)

1 min Rest

In 3 minutes
30 Box jump overs 24/20
Then max reps DU ( scale singles 3:1 )

Score is total reps

1a) DB Bench Press w. rotation: 4 x 8. Rest 30s.
– add weight each set
1b) DB Split Squat: 4 x 6 ea. Rest 30s.
1c) Side Plank: 4 x 10s each. Rest 30s.

Tehkeehän lujaa!

Box-kyykky 5x5x60%
Raaka Rinnalleveto 3x3
Etuheilautus kahvakuulalla yhdellä kädellä 100 toistoa per käsi
Kelkkaa palauttavana 10-20 työntöä

AF WEEK 9, Day 2 TEST WEEK

ACCESSORY:
1-3 rounds, go by feel and rest as needed between:

1) 10 KB Suitcase Deadlift + 10 Lateral Flexion + 10m Suitcase Carry (L+R)

2) 10-20 GHD Hip Extension

Move well!

Clean and Jerk
E2MOMx4 1 Power Clean + 3 Front Squats + 1 Jerk

3 sets for quality:
10 Banded hollow pull downs

10 Banded hollow Ys

8-10 Ring row to Hip. Adjust your foot position to make it more or less difficult depending on your strength/skill level

4 sets:
Accumulate 3 complexes: 1 Strict Muscle up + 2 strict Ring dips + 1 Eccentric MU. Scaling options: Sub Jumping MU for strict MU or by doing feet assisted on a box
15-20 Weighted hollow rocks holding a light plate overhead
Rest as needed between sets