30-40 band pull aparts
5-10 push up to downdog
5-10 dynamic squat strech
then
2 rounds
2:00 row or ab
20 walking lunges
20 alt hand db power cleans
10+10 single arm db thrusters
10 scap pull ups
5 kipping knee raises
3-5 burpee pull ups
Metcon prep
2 sets
6 front rack walking lunges
6 double db power cleans
6 double db thrusters
rest 1 min bwn sets

WARM UP
3 SETS
50 SINGLE UNDERS
20 BODYWEIGHT RDL ALT LEG
:20 SINGLE ARM KB/DB OH HOLD

TEST WORKOUT MOVEMENTS AND START WORKOUT

4 TIMES 4 MIN AMRAP / 2MIN REST BWN
ODD ROUNDS : 10+10 SINGLE ARM KB / DB THRUSTERS + 25 DU'S
EVEN ROUNDS : 2+2 KB/DB TGU + 25 DU'S

IF NO PLACE FOR DOUBLE UNDERS THEN 10 BOX JUMPS OR 15 SQUAT JUMPS.

AARNI :
ODD ROUND : 10 STRICT CHIN UPS + 25 DU
EVEN ROUNDS : 10 STRICT DIPS + 25 DU

ACCESSORY
3 ROUNDS
20-30 DEADBUGS
15+15 SINGLE LEG CALF RAISES
15 SUPERMANS
REST 1 MIN

Tessa Borodulin
T2B

100 MB cleans
- EMOM 1 Rope climb

A,
Hang Snatch 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
"IsaGrace"
For time:
30 Snatches@61/43kg
30 Clean & Jerks

Goal: sub 8 mins

C,
3 rounds for quality of:
15 Band Pull Aparts
Hollow Hold, 20 secs
10 Band Front Raises
L Side Plank, 20 secs
10 Band Face Pulls
R Side Plank, 20 secs
10 Scap Pull-ups
Superman Hold, 20 secs

Complete 2-3 rounds.

A: Split jerk technique
B: Power snatch + double squat snatch 5x3
C: Snatch pull @90% of squat snatch 4x3(ecc. slow motion)

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

EMOM 8 min

HS practice (wall, box or freestanding)
4-10 Ring dips (strict or kipping)

Warmup
400m run
10x crab walk
10x monster walk
10x hip hinge
10x external shoulder rotation
10x internal shoulder rotation
10x face pulls
10x banded pull aparts
10x banded underhand pull aparts

Conditioning: Power
5 Rounds for Time
-10x Alt. Overhead hammer strikes
-10x Transverse hammer strikes (5/side)
-10x Transverse banded twists per side
-10x Mjolnir snatches (5/side)
-10x supine ring rows
-10x transverse banded twists per side
-10x pushups
-10x transverse sandbag lunges
R1: 2:59, R2: 3:01, R3: 3:19, R4: 3:12
Total: 15:41

Finisher
-2:30 max effor Mjolnir complex
-5x hand to hand lunge swings
-5x 360 swings to squat each direction
-5x side lunge transverse swings each side
-5x hand to hand hinge swing
-Rest :30
-2:30 heavy bag striking

Core
3 rounds
-20x sit-ups
-20x rev hypers
-10x hammer 360 swings each direction
-20x 2ct flutter kicks
-20x back extensions

Recovery
-1:00 lacrosse ball on any tight spots
-2:00 thoracic foam roller
-:30 each side pigeon pose

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