Open Gym 5:00

Penkki 3x3x75-85%
Slingshot penkki max1
Slingshot penkki, kapea ote 4x6-8
FacePull 100 toistoa

Soutu 2000m
Puolikas Cindy
Soutu 2000m

EMOM 10 mins
5 Snatch Push press
5 hang Snatch High Pull

for time : 30 Strict TTB

135 min

Skill: BMU practice for 20 min

2.SPP (Conditioning)
A. 5 rounds, each for time
15 cal Assault bike
12 deadlifts @ 70/47.5kg (155/105lbs) > 35 kg
9 hang squat cleans
6 push jerks
3 ring muscle ups > 2 bar muscle ups
Start a new round every 5 minutes > 6 minutes
Score. Your fastest + slowest round times (e.g. 2:40 + 3:00 = 5:40)
Result: 4:26 + 4:39

1.Strength
A. Deadlift – 4 x 4 @ 82-86%, rest 3 – 4 minutes between sets

B. Alternate between B1 and B2 for 4 rounds
B1. Bench press – 10-8-6-4 @ AHAFA (as heavy as form allows), rest 1 – 2 minutes before B2
35 40 42,5 47,5 kg
B2. Single arm DB row – 12 reps / side @ AHAFA, rest 2 minutes before B1.
35 35 35 35 lbs

C. Additional: strict ring MU practice for 20 min

3.Cool down
A. 5 minute assault bike or row, HR (Heart Rate) < 140
B. Thoracic Flow

20-15-10-5-5-5-5
Floor Bridge Swiss Bar Press
Swiss Bar Row to Goodmorning

100-90-80-70-60-50-40-30-20-10
Jump Rope
Toe Taps

Etukyykky

6 x 6

4 x 10

Alternate reps until 10 reps total of each

1 ring push-up https://vimeo.com/175184265

1 ring fly https://vimeo.com/177273421

EMOM 10 mins
1 Clean High Pull + 1 Hang Squat Clean + 1 Split jerk

3-3-3-3 power clean
2-2-2-2 front squat
1-1-1-1 squat clean