2-3sets:

10-20 snowangel
10-20 GHD hip extension

TBT on thursday night

For time

• Take 15 minutes to work up to a 3-rep-max shoulder press

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• With an empty bar, complete
  • 5 hang power snatches
  • 5 hang muscle snatches
  • 5 hang power snatches

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• Complete as many rounds and reps as possible in 10 minutes of
  • 5 hang power snatches
  • 15-calorie row, bike, or ski erg, or 200-meter run
  • ♀ 95 lb, ♂ 135 lb

For Time:

10 Rounds

60/40kg

9 Clean
6 Front squat
3 Push-jerk

Time cap: 20min

RestDay!

1) POWER CLEAN

A) WU 3-4 ROUNDS

-1 Clean Pull + 2 Hang Muscle clean + 2 Power Clean (Build Up)
-3 Seated Box Jump

B) EVERY 75s X12:

1 Power Clean:

4x1 @80% of 1RM
4x1 @85% of 1RM
2x1 @90% of 1RM
2x1 @90+ of 1RM

2) RING MU

EMOM 10:

-''X'' Ring MU

*Valitse ylläpidettävä toistomäärä ja tee sama jokaisella minuutilla. Ei haittaa vaikka se oliski nyt ekalla vkolla 1-2, kunhan on puhtaita eikä tuu faileja.

3) RING MU STRENGTH
4-5 ROUNDS FOR QUALITY:

• 10 Deficit Ring Row
• 20-30s Ring Dip Hold
• 20-30s Ring Support Hold

OPTIONAL METCON

10 MIN AMRAP:

• 10 Cal Row
• 8 C2B
• 6 Heavy Double KB C&J @20kg

EMOM for 4 rounds:
1) Cross crunches
2) Plank hold
3) 1-KB Farmer’s carry
4) Rest

dolphin push up 3x6

prone W raises 3x10

BB press 2RM

3 rnds for time:
15 cal row
10 burpee box jump
5 pull up

T.C.: 8'

AMRAP 15

5 Deadlifts
4 Hang Power Cleans
3 Front Squats
5 Bar-Facing Burpees

Weight 60/40kg