e2mom weighted pull up 8 x 2

Clean Technique

1. Every 3 minutes, 5 rounds:

20 tuck crunches
20 Jumping lunges with plate

2. 35 Barbell windshield-wipers
(Use a weight that is challenging, but does not force you to rest between reps)

4 Rounds:
12+12 Landmine Press (AHAFA)
90sec Rest
12+12 Landmine Pull (AHAFA)
90sec Rest
(add weight to previous week)

Max rep push-ups

5 - 3 - 2 - 2

AHAFA

Every 1:30 x 10

3 Power Snatches

Max 70% of Sn. 1RM

Shoulder Press, 3 waves ( 3 rounds )

5@75%
3@80%
2@85%

Go every 2:30

"The Filthy Fifty"
For time:
50 Box jumps 24/20"
50 Jumping pull-ups
50 Kettlebell swings 16/12kg
50 Walking Lunge steps
50 Knees to elbows
50 Push press 20/15kg
50 Back extensions
50 Wall ball shots 20/14p
50 Burpees
50 Double unders

For time, 2 settiä:

5 squat cleans - 3 squat cleans - 1 squat clean,

Lepää 3 min settien välissä.

60% - 70% - 75/80%. Vaihda painot itse.

Tavoitteena nopeat painojen vaihdot sekä nostojen aloitukset.