For Time
10 kierrosta

5 viivajuoksu
1 köysi
10 kyykky

SQUAT CLEAN

8-6-4-2
@ 75/80/85/90%

• drop and go
• tee rauhassa, mutta heti vaan lisää painoo ja uuteen sarjaan

For time

• 12 squat cleans, weight 1
• 36 pull-ups

• 12 squat cleans

• 6 squat cleans, weight 2

• 18 bar muscle-ups

• 6 squat cleans

♀ 105 lb and 155 lb
♂ 155 lb and 225 lb

Viikko 45 (kisaan valmistavaa treeniä)

OPTIONAL COOL DOWN

2-3 SETS FOR QUALITY
3 Jefferson Curls at Bodyweight
6 Alt. Wrist Circles
3/3 SLOW Moose Antlers
1:00 Rebound Pose
-Rest as Needed b/t Sets-

For time:
1,2 km hill trail run or 2000/1500 m row
into
“Moon”
7 rounds with a single DB:
10 hang split snatches, right arm
1 rope climb
10 hang split snatches, left arm
1 rope climb
into
1,2 km hill trail run or 2000/1500 m row

4 sets:

10 x RDL's with DB's @tempo 31X1
8+8 x Single leg Bulgarian Split Squats

Go every 3:30

3 x 10-35s

rest 90s

3 rounds @ easy pace, reset briefly between each rep to ensure high quality and high recruitment of fast twitch fibres.

5 High box jumps
5 Plyo push-ups
5 Ball slams
5/side Single leg DB snatch
5-minutes Bike Erg @ easy pace

For time:
40 double unders
30 wall balls
20 box jump overs
10 ground to overhead
5 burpee pull ups
10 ground to overheads
20 box jump overs
30 wall balls
40 double unders