3 Rounds

1:00 Backwards sled drag
10-15/side Poliquin step
15-20 Calf raises
15-20 Tibialis raises

Clean + Front squat + Jerk

8 to 12 x 1+1+1 @ 72+%1RM CnJ, Go every 1:00-1:30

– Each set is 1 Clean (squat, of course) + 1 Front squat + 1 jerk (anyhow)
– Start @ 72%1RM clean and jerk then build the load up as your form allows
– Develop postural and leg strength for CnJ, and challenge the jerk drive with the pre-fatigue from the squats.

Tukiliikkeet:
etupito kyykky 3 x 6 5-15kg levy
Rintarangan kierto nelinkontin 2 x 10 per puoli

Raaka rive+rive riipusta+etukyykky+työntö Nousu raskas 1+1+1+1, sitten -10% ja sillä 2x1+1 rive+työntö
Leg raise lattialla maaten 5 x 8-12

"cindy" AMRAP20
5 pull up
10 push up
15 air squat

Nousevat painot alkavalla 1:30

Alternate C1/C2

C1. Front foot elevated split squat – 4 x 8-12/side @ RPE 8 (2 RIR), rest 1:00 before B2

C2. GHD hip extensions– 4 x 12-20 @ RPE 8 (2 RIR), rest 2:00 before B1

2 Rounds @ 2-3 RIR

0:20-0:30/side Suitcase carry
10-15 GHD hip extensions
0:20-0:30/side Copenhagen plank

3x 5+5 V3

7 sets (1 set every 5 min.)
200m wall ball run @ 9/6kg
18 USA swing@24/16 kg
12 box jump@60/50 cm
6 burpee pull up (Sc: target burpee)

Goal : sub 3 mins each set

Lantio ylhäällä.

2 rounds
10 Hip hinge abductions
10 Scapula push-ups
10 Tension swings
+
2 Rounds
10/side Xiao Pengs
2-3 Scapular swimmers (prone position)
10 Banded good mornings
5 Table top raises
+
1 to 2 Rounds
5/side Elevated Ankle Lunges
5/side Cossack squat
5/side Tactical Ankle Rocks, alternating
3-5/side Single-leg squats to a band
+
Handstand push-up drills – 1 to 2 rounds of:
0:10 Bent leg tripod headstand hold (against the wall) +
5 pulses of the knees
0:10 Bent leg tripod headstand away from the wall
1-3 Tuck tripod headstand kip extension to handstand (against the wall)
1-3 Tuck tripod headstand kip extension to handstand (away from the wall)
+
Build to workout weight for deadlift
* Practice few sets of HSPU, Box jump overs, chest-to-bars, HSW and single-leg squats between weights
+
EMOM 6 @ workout weight
1) 3 Deadlifts + 3 Handstand push-ups + 3 Box jump overs
2) 3-5 Chest-to-bars + 5m HSW + 4-6 Single-leg squats, alt