Conditioning
3 rounds for time of:
10 clean and jerks
25 wall-ball shots, 20-lb. ball

WORKOUT:

5/3/1/10:
Bench Press
Front Squat
Kettlebell Bench Press

WORKOUT:

5 rounds of:
6 x Deadlift
12 x Hand Release Push Ups
24 x Sit Ups
48 x Jump Rope Singles
300 M Run

Aikaa vastaan

DB tempaus
21-15-9-7-5

Joka kierroksen jälkeen 7 leuanvetoa

4 rounds for quality

10 x squat
200m run
15 cal assaultbike
20 x abmat

Then, depending on your weaknesses, choose ONE of the following:

5a. Met-Con
EMOM until failure
Even: 5 Squat cleans 135/95lbs*
Odd: 15 Box jumps
*Increase weight by 10/5lbs each round

5b. Accessory
Every 3 minutes for 12 minutes (4 Rounds)
200m Lightweight sled pull

-Harjoitellaan rinnallevetoa riipusta raakana

7 x 3 (2,5 kg tanko)

4 Rounds of:
15 Banded Pull-throughs
15 Straight Leg Sit-ups
Rest as needed.

Penkkipunnerrus
6x3x50% + siniset kumit tuplana
1x60% + siniset kumit tuplana
1x70% + siniset kumit tuplana
1x80%+ siniset kumit tuplana
Ojentajapunnerrus maaten 5x6-10 ("otsalta")
Vipunostot maaten 3x30-50 (kevyt/venyttävä/palauttava)
Pystypunnerrus 5x10

10 x
5 Russian Leg lifts https://vimeo.com/175656026
10 Tuck Crunch https://vimeo.com/177187933

Press in Snatch – 3x5
Power Snatch + Hang Snatch (% of power snatch) – 65% x 2(1+1) x 2, 70% x 2(1+1) x 2, 75% x 2(1+1) x 3
Snatch Push Press + Overhead Squat – 70% x 5+2 x 2, 75% x 5+2 x 3
Back Squat – 75%x3, 80%x3, 85%x3

pressi niskasta
3x5

raakatempaus + tempaus riipusta

2x(1+1)@65 x 2
2x(1+1)@70 x 2
2x(1+1)@75 x 3

Vapu te- levydeltä + valakyykkky

5+2@70% x 2
5+5@75% x 3

Takakyykky
3@75
3@80
3@85