Hang Power Clean + Shoulder Press

7 x (3+1)

In seven sets find your maximum weight complex.

SO 2:00

Power Clean + Front Squat

7 x (1+3)

In seven sets find your maximum weight complex.

Superset!
4 work sets!

Close Grip Floor Press in Bridge x 5.
- build in weight, try to improve on last week
Rest 45s.
Archer Ring Row x 6-8 each.
Option: 8-12 Ring Rows
Rest 45s.

DB Split Squat 2 x 8-10 each. Rest 60s.
+
- Foam Roll Lateral Hip x 60s each side
- Active Straight Leg Raises x 60s each
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

2-3 min light cardio
10+10 arm circles forward&backwards
5+5 hip circles
10-20 trunk twist (rangankierrot seisten)

2-3 min light cardio
10-15 pass through with light band
20-30 band pull with light band
5 russian baby strech

Resisted Nasal Breathing: 15 breaths.
+
- Global Foam Roll pecs x 60s each
- Biphasic Half-Kneeling Pec Stretch x 60s each side.

20 sek work 10 sek break x 2 rounds
1. Russian twist
2. Plank
3. Hip raise
4. Alt. Heel touches
5. Seated scissor kicks

20 sek work 10 sek break x 2 rounds
1. Heel touches
2. Plank step up
3. Plank walk out
4. Cross Crunches
5. Bicycle crunch

X 2 (=total 8rounds) = 20 min

A,
5 rounds for quality of:
Sled Push, pick load @15m
Rest 3 mins
MAX EFFORT!
Rest 2-3 mins between rounds.

B,
"Team Dae Han"
3 rounds for time of:
Barbell Run@20/15kg, 800 m
3 Rope Climbs
12 Thrusters @61/43kg

Teams of 2 work to complete the run together, passing off the barbell as needed. Both complete 3 rope climbs and 12 thrusters individually.

Goal: Just get it done

C,
3 rounds for quality of:
15 Weighted Sit-ups, pick load
10 Landmine Rotations, pick load

Rest as needed between rounds.

Tabata of your choice
-8x20sec work/10sec rest