For quality 10 plank seesaw
10 prone internal & external rotations behind body
10 dolphin push ups
5/5 DB windmill
8/8 dead bug

5rnds:
6 strict HSPU/pike push up
20 sec active hang
3 slow eccentric pull up (5-7sec down), from box

EILINEN tai

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

For time

• 21 front squats
• 15 box jumps
• 9 strict handstand push-ups

♀ 105-lb barbell and 20-inch box
♂ 155-lb barbell and 24-inch box

A.) Back squat w/2.sec pause atg
1.) 1×10 @30%
2.) 1×5 @50%
3.) Singles Adding weight till RPE8 ~90%

B.) Snatch
1.) Building weight
2.) 4×3 @65% (reseting after every rep)

C.) Clean & Jerk
1.) Warm up/Building weight
2.) 4×2+1 @65%

D.1) Lying leg raises w/pause @parallel/before heels hitting the floor
3×10

Merkkaa omat tuloksesi polkupyöräergometrista

400m run / 500m row / 1000m bike (both)
30 Dumbbell Snatch
30 syncro air squats
3:00 plank hold
30 burpee box step-ups
30 wallballs (same target)
30 syncro sit-ups
200 single unders

Part A).
Skill Primer
Dip Muscle Clean, High Hang Power Clean & No Feet Push Press
(5-8 sets x 2+2+2)

Part B).
Clean Pull, Power Position Clean & Push Jerk
(8 sets x 1+2+1 / 55%-70%)

STR:
Deadlift
Build to heavy triple

Strict Press
5-3-1-1-1 (build to heavy single)

WOD:
Every 2 minutes for 5 sets:
15 Goblet Squats
20 Straight Leg Sit-Ups

Rest 4-6 minutes

Every 2 minutes for 5 sets:
50 Double Unders
15 Russian KB Swings

20 kierrosta
1 power clean
3 bfb
5 wb

Row/Airbike 6min with 10sec
intervals in between.

Then 2 rounds:
10m 4-Step Walk
10m Inchworm Walk
10m Squat Jump
10m Lizard Walk

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Thoracic Flow