3+3 käsipainotempaus ja 5 etunojapunnerrusta

Every 3.5min x4:
15 Thruster + 10 Power clean (30-40%/Fs 1rm)
Unbroken sets!

A.
5 x 3 Hang Clean

Build in load only to the extent that mechanics and barbell speed permit. Your goal should be to improve your technique today.

B.
Front Squat 3 x 3

C.
For time:
Row/Ski 1000 Meters
20 Hang Power Cleans (60kg/30kg)
100 Double-Unders or 200 singles

Odd: 12-18 Box over jump
Even: 8-12 T2B

Liike: Press
- Shoulder press
- Push press
- Push jerk

Skill: toes to bar

Workout of the day (WOD):
3 rounds for time:
16 box jumps
12 toes to bar
8 push press

Tulos: kokonaisaika

50-60min
easy pace cardio:
with partner:

row 500 (toinen soutaa, toinen lepää tehden
ilmakyykkyjä, sitten osien vaihto)
run 400m
100m bear crawl (molemmat kävelee)

For time:
Stairs / 400m Run
Light Fran (21-15-9 reps of Thruster @ 35/25kg and Kipping Pull-Up)
Stairs / 400m Run
Light Fran (21-15-9 reps of Thruster @ 35/25kg and Kipping Pull-Up)
Stairs / 400m Run

Record time and amount of vomit.

In teams of 2

3 Rounds for time:

1000m Row
50 Thrusters 20/15kg
30 Pull Ups

Split reps as needed. 1 person working and 1 resting.

For time:

10 WB
1 Ring dip
9 WB
2 Ring dips
8 WB
3 Ring dips
7 WB
4 Ring dips
6 WB
5 Ring dips
5 WB
6 ring dips
4 WB
7 ring dips
3 WB
8 ring dips
2 WB
9 ring dips
1 WB
10 ring dips

Timecap 14 minutes.
You can use kipping technique if you have 2 strict ring dips.

Front Squat 5x4

Paloff Press 5x5/side with 5sec hold in extension

30-45sec mobility

4min sets

25min

Stretch of the day (after class)
Lacross ball levator release