Lämmittely ja mobility

Rinnallevetotreeni:
pallolla, kepillä ja tangolla

8x 30s työ 30s lepo
Burpee
Roikkuen jalkojen nosto

Loppuvenyttelyt

6 rounds for time of:

• 8-meter handstand walk
• 4 strict muscle-ups
• 2 deadlifts

♀ 235 lb. ♂ 335 lb.

2 kierrosta

30 kyykkyä käsipainoilla (10-35 lbs)
10 burpeeta
30 abmat sit up
10 burpeeta
30 askelkyykkyä
10 burpeeta
30 abmat sit up
10 burpee

-köysikiipeily
-soututekniikka

4 sets:
10-12 Incline Dumbbell bench press
10-12 Incline Dumbbell curl
10-12 Dumbbell pull-over
10-12 Dumbbell Preacher curls
*For each movement use a 2 count tempo on the way down.

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

for time : 30 Strict TTB

3 rounds

2 min max cal row
1 min rest
2 min max reps ropeclimb
1 min rest

4 Sets Not For Time
10 Cal Row
3 Muscle Snatch
3 BTN Snatch Grip Push Press
3 Overhead Squats
10 GHD Sit Ups

*warm up and groove the snatch patterns

For quality:
20 Strict Chest to bar pull-ups (pronated grip)
20 Strict Wide grip pull-ups (chin over) (Pronated grip)
20 Chin-ups (supinated grip)
*Each time you break 5 push-ups + 10 air squats
Sx: If you will be breaking more than 3 times per pull-up variation do 2-3 push-ups + 4-6 squats
*Use a band or put your foot on a box to assist so that you can do each pull-up variation in 3-4 sets max.