16 - 12 - 8 - 4
Ring Dip
Front Squat 60/42kg
For Time

Skin the Cat

Total 105 min

2 sets of:
10 box jump, 10 wall ball, 10 T2B, 10 lunges

Skillwork: BMU practice for 15 min, 7 sets, best yellow band

A.
Every minute, on the minute, for 6 minutes:
Full + Quarter Front Squat
Increase load from last Monday’s session by 5-8% and use that load for all 6 minutes.

B.
Every two minutes, for 12 minutes (6 sets):
Hang Snatch (mid-thigh) + Snatch @ 80-85% of 1-RM Snatch
> Jyrkin tunti
1. Muscle snatch + overhead squat
3x20 3x20 3x33.5
2. Snatch pull to knee + Snatch with no foot movement
3x20 2x25 2x27.5 2x30
3. Jumping clean pull + clean + split jerk
25 25 30 35 40 45

C.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat x 5 reps @ same load you used last Monday

D.
Three rounds for time of:
20 Overhead Walking Lunges (95/65 lbs) 30 kg
15 Pull-Ups
Results: 2.42, 3.57, 4.01 = 10.41
Avg/max HR 177/190

Snatch skill, then

EMOM 5 min, go every 30s

1 Snatch 60/40 kg (anyhow)

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Rest 5 min

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EMOM 5 min, go every 30s

2 Clean&Jerk 60/40 kg (anyhow)

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If you miss a lift, wait for the next 'go-time'. If you miss twice in a row, take off weights.

Push press 5x3.AHAP

Find your weighted chest to bar pull up 3 RM of the day!

No kipping, no swinging, just strict!

5 kierrosta
1 x farmers carry Rigin ympäri
10 x yhden käden heilautus (5 per käsi)

Maastaveto rinnallevedon aloitusasennosta

Terrible threes... it’s a thing

Station 1
OH slam
Battle rope slam
Skier

Station 2
Push press
Push ups
Wall walks

Station 3
Archer row
Y fly
Rower

Station 4
Goblet Squat
Box Jumps

Station 5
KB Deadbug
Crawls
Forearm torsion

Station 6
Side kick throughs
Cross body slams

REST DAY