Warm-up 2 rds:
Spiderman paikallaan 5/side
jumping/reverse lunges 4-5/side
crab extension 10 reps (sormet taakse)
Easy tempo push-ups 6-7 reps
Seated pike leg lifts 8-10 reps

The accumulate 2 min OHS hold with stick
-esim 30 sekan pätkissä

A.) For quality
21-15-12
Chair dips
Lying leg lifts

-rest as needed, tämä laadulla

L2: Strict ring dips 15-12-9

-ota tästä haastava muokkaus niin, että sarjat esim 2-3 settiin.

B.) Workout with no equipment:

40-30-20-10
Ground to OH with obstacle
Jumping lunges

Workout with DB:
40-30-20-10
Alternating DB snatch
Jumping lunges

TC: 12 min

Conditioning
"Heartbreak Kid"
3RFT:
10 Front Squats (185/135#)
20 C2B Pull-ups
50 DU

Complex of:
3 Deadlifts
3 Power Cleans
3 Front Squat

• Goal: Build to a heavy load in 8 sets. Rest 2:00
• Option: Focus on using light loads today for all 8 sets

Warm up (15-20 mins)
2 rounds
2:00 ergo
20 walking lunges
20 alt leg v-ups
10 inch worm
5 wall squats
5 russian baby makers

Ankle/glute mobility, use boxes on this and
extra weight to ankle strech if need to.
OH Mobility for toes to bars and HSPU

Back squat
10-8-6-6

Overhead squat
5-5-5-5-5
Front squat
3-3-3-3-3
Back squat
1-1-1-1-1
For weight

You can take few warm up sets before every squat series.
Goal is to achieve as high overall result as possible.
If you fail a set result is 0 on that particular set.

3 Rounds for time:
15 Power Cleans @42.5/30kg
15 Thrusters @42.5/30kg

• Goal: Hard effort - resting between sets to complete big sets with the barbell.
• 7:00 Time Cap

Deadlift 1RM

Max reps of strict pull ups or strict c2b

5 rounds for quality
5 power clean
5 push jerk
rest :30
5 squat clean
5 thruster
rest 1:00

athletes choose loads