Tempaus tekniikkaa.

Warm up 10min
1min row (30s easy + 30s moderate)
19 WGS
8 db oh extension
8 box step down
16 one arm ring row

Intervals
5 rounds: 5min on/ 2min off: ygig, split the reps
40 cal row
40 wall ball
40 abmat sit up
40 box jump/ step up
40 ring row
40 OH KB swing
40 Du or 100 su

B) On the minute for 4 rounds
1. 5 strict chin-up with 2s pause on top
2. 6-8/side alternating top down DB shoulder press
3. Rest

C) Core 3 rounds
30s russian twist
30s hip lift
30s rest

10 rounds for time :

7 Bar facing Burpees
5 Push Jerks 60/42,5kg
30 Double Unders

( 12 - 20 )

1 Round :

1000m Row
30m Handstand Walk

2 Round :

500m Row
15 m Handstand Walk

3 Round :

250m Row
10m Handstand Walk

TC 15

Tall snatch - build weight over the 4 sets
5 reps
4 reps
3 reps
2 reps

Power snatch
3 @ 70% of max snatch
3 @ 73%
3 @ 75%
2 @ 80%
1 @ 85%

Snatch push press
4 x 3 - build weight over the 4 sets

Back squat
5 x 5 @ 80% of max back squat

Optional accessories
3 SETS FOR QUALITY
10 Supinated chin up (weighted if needed)
10 Dumbbell flye
20 GHD sit ups

EMOM2,5
3 rounds 4 reps deadstop deadlift 70%
3 rounds 4 reps TNG deadlift 75%

10' EMOM
1: moderate pace row
2: max reps devil press

A lot of building weight this week - make sure you keep a note of what you get for everything.

BTN press in split - build weight over the 4 sets
5 reps
4 reps
3 reps
2 reps

Power clean
3 @ 70% of max clean
3 @ 73%
3 @ 75%
2 @ 80%
1 @ 85%

Hang clean
5 x 3 - build weight over the 5 sets

Segment clean pull (pause 1 inch off the floor, at the knee & at the mid-thigh)
5 x 3 @ 90% of max clean

Optional accessories
EMOM X 9
Min 1 - 20 Hip flexor raises
Min 2 - 40 Sec D-ball hold (moderate weight)
Min 3 - 10 weighted alkenas

RestDay!