Taito/Tekniikka 15min

Käsilläseisontapunnerrus: Selvitä yhden sarjan maksimitoistot, sen jälkeen 3 x 50% toistoista.

For time:

Buy in 1000/900m row
50 pistols alt.
35 HSPU
20 TTB
Cash out 500/450m row

40 Min workout (4:1)

A. 4 mins Row (steady pace)
1 Min rest
B. 10m handstand walk
20 step over the box
50 double unders
20m walking lunges
1 Min rest

4 sets on each
10 bench press
10/10 dB row, use platform

Rest as needed 20 mins max time in this.

Front squat

6x2@75-85%

SO 3:00

Heavy Clean pull

2x3@100-110%
2x2@120-140%

SO 2:30

For time:

100 back squat 50/35kg (floor)
50 bar over burpees
500 m row.

Every 3 minutes x 4
14/12 cal row
12 Alt DB snatches
10 t2b

L1: 20/15kg
L2: 25/17,5kg

-pitäisi jäädä vähintään 1 min lepoa / intervalli

Back Squat

5x5@60-70%

btw. sets 5 High Box jumps

SO 3:00

Front Squat with a 2 Count Pause: 1RM. Rest 2:00

• pause for a 2 ONE Thousand at the bottom.
• Build to a 1RM over the course 8-10 sets.