Push press 3 RM, then max reps @ 80 %

3x max reps pull ups

LÄMMITTELY
2 x 1min/liike
• Kumpparilla pystypunnerrus
• Polviseisonnassa lantionojennus - levypainon nosto
• Hollow hold
• Lantionnosto kumpparin kanssa
• Air squat

TEKNIIKKA - THRUSTER
Käydään läpi thrusterin tekniikka eri välineillä
- Kahvakuula
- Käsipainot
- Tanko
Valitse näistä joku lopun kiertoharjoitteluun

KIERTOHARJOITUS
2 x 35s./15s.
1. Thruster
2. Levypainon kierto ylös oik.
3. Levypainon kierto ylös vas.
5. Soutulaite

@ increasing pace
3:00 BikeErg
2:00 Row / 2:00 BikeErg
1:00 Row
+
2 rounds
10 Tension swings
10 Banded good mornings
30 Speed rope skips
10 Tuck-ups
+
1-2 Rounds
5 Jefferson curls
5 Inchworms
5 Back support slide throughs
5/side KB Hike cleans, alternating
+
Build to workout weight for KB Clean and jerk
– Kipping Toes-to-Bar Complex – 1-3x between sets
3 Tension swings (sponge/block between feet)
3 Kipping knee tucks (i.e., half a kipping toes-to-bar)
3 Kipping toes-to-bars
+
1-2 rounds @ workout weight
20 Double-unders
4 KB Hang clean and jerks
6 Toes-to-bars
12/8 (cal) Echo bike

E2,5min
4×12 reps × strict banded pull ups

---

E2,5min
3×12 reps × single arm bent over DB rows

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For time:

1000m bike erg
6 HSPU or 30s HS hold against wall
20 ring rows
20 pistols
20 ring rows
6 HSPU or 30s HS hold against wall
1000m bike erg

Complete as many rounds and reps as possible in 10 minutes of

• 12 dumbbell deadlifts
• 9 dumbbell hang power cleans
• 6 dumbbell shoulder-to-overheads

♀ 35-lb dumbbells
♂ 50-lb dumbbells

8 sets × 10 reps @moderate weight

Go every 2:00

3 rounds of:
5 Barbell deadlifts (mid-weight)
10+10 DB side bends
15 KB swings
20 KB Russian twists
Rest

15-20min Assault Bike

E5MOM x 5

300m run
10 deadlift@60/40kg
8 hang power clean
6 push up