Harjoitellaan köysikiipeilyä

Liike: Press
- Shoulder press
- Push press
- Push jerk

Skill: toes to bar

Workout of the day
3 round for time:
16 box jump
12 toes to bar
8 push press
Tulos: kokonaisaika

For time
40 pistols
17 C2B
7 thrusters 80/52,5kg (@70% 1RM)
40 pistols
17 C2B
7 thrusters 80/52,5kg (@70% 1RM)

Push jerk 3 x 6
Kaikki sarjat 75 % ykkösmaksimista

40 min AMQAP

With a partner:
One partner runs / jogs 400 m, second partner practices one of the skills:

-kipping pull up
-kipping chest to bar
-kipping toes to bar
-rope climb
-kipping or strict bar MU
-kipping or strict ring MU

You can also practice:

-pull up holds on the top or on 90degrees
-deficit pull ups

10RFQ
Empty Barbell
5 Snatch
5 Snatch Push Jerk
5 OH Squats

Sunday fun day 1:30-3:00

Etukyykky, 6 x 6, sama paino kuin viimeviikolla

Strength
10-1-9-2-8-3-7-4-6-5
French Press
Squat
T2B

Metcon
A)
4 rounds for time of:
25 push presses, 75 lb.
200 m run
100 Jump Rope

B)
3 rounds for time of:
15 pull-ups
200 meter run

8min AMRAP of your choice. Pick 3 movements and go by feel.