OPTIONAL COOL DOWN

2-3 SETS FOR QUALITY
5 Bodyweight Kang Squats
10 Arm Haulers
15 Glute Bridge Ups
1:00/1:00 Couch Stretch
-Rest as Needed b/t Sets-

3-4 Sets of 8-12 Reps:
A. "Lu" Raises
B. Barbell Lateral Lunge
C. Ring Dip Support Hold (To Failure)

Emom 20
Max reps:
1.Hanging
2.abmat sit ups
3.pull ups
4.push ups

[2 Sets]:
12 Rounds:
0:30 ON
0:10 OFF

Rest 4 min Between Sets.

BBC Weightlifting - Clean

A) Clean singles

Nousu ykkösillä päivän raskaimpaan 1RM. Nousu painossa kunnes hidastuu!

B) Hang power clean

Hang power clean, 4 sets of 4 @ 75% (of A)

C) Front squat

Nousu kakkosilla raskaaseen, mutta hyvin liikkuvaan 2RM.

100 MB cleans
- EMOM 1 Rope climb

Rest and Relax, eat and recover as good as possible!

For Time:
30 Handstand Push-ups
20 Deficit Handstand Push-ups (3.5"/2")
10 Strict Handstand Push-ups

3-4 Sets of 8-12 Reps:
A. Chest Supported Barbell Row On Bench
B. Barbell Overhead Walking Lunge (8-12 Reps Total)
C. GHD Back Extensions

*Repeat from 6.8.22 

A: 4 sets
3min ON/1 min OFF
8 Kb Sumo Deadlift High Pull@24/16kg
8 Kb push press
8 Burpee over KB

B: 4 sets
3 min ON/1 min OFF
8 Goblet KB lunge (4/4)@24/16kg
8 USA swing
8 plank up

Alternate A&B ( 4 sets each )