CONDITIONING

15min AMRAP

30 DU
20/15cal Row
10 TTB

RPE 3 to 4, go by feel
Target: sets unbroken

Tailoring Options:
DU→ practice DU´s for 30sec or 2x singles
TTB→ High Knees

Mobility

5x 2 Muscle snatch + 2 tempo Ohs (3211)

@ 75%, 80%, 85%

Vaihtoehtoisesti tämä

A) Close Grip Floor Press
10-8-6-4-2+. Rest 2:00
- Goal: Heavy 2+ (AMRAP) set - goal of this is to perform 2-5 reps with a heavy load for the 2+ set. This doesn't have to be a 2RM either.
- Option: 5 x 5 at the same weight, focusing on technique.
- Use last week as a guide

B) Elbow Out Landmine Row
3 x 8-10 each. Rest 60s.

Deadlift 4x10x60%
10+ 60%, max 13 reps

8/8 seated single arm db press or kb
10 strict t2b
15 ab rower tucks

TC 15 Mins

4 Rounds
Every 5 min
20 Wall ball
6-10 T2b
50 Double unders
6-10 T2b

Round tc 3 min

Partner wod
Broken 17.1
18 min Amrap
40 DBS
30 Box jump
20 Burpee

You go I go