AMRAP 25:00 with a partner:
30 Burpees
1k Row
30 USA Swing @ 32/24kg

• One person works at a time, split as you wish.

Hang power clean technique

*Tekniikkaa ennen päivän 4RM nostoja

4 sets, rest 1-2min between movements

15-25 GHD Sit-Up
10+10 Single Arm KB Push Press

3 full rounds of;
"6-12-25 Protocol for the Upper Back Complex"
1a) Barbell Rows x 6. No rest.
1b) Double Band Pulldown x 12. No rest.
1c) Banded Facepull-aparts x 25. Rest 2-3:00

Complete as many rounds as possible in 15 minutes of:

10 squat cleans
10 strict handstand push-ups

♀ 105 lb. ♂ 155 lb.
(47,5 / 70 kg)

AMRAP 10 min ascending reps:
1 DB Man Makers @22,5/15kg
60m Shuttle Run
2 DB Man Makers
60m Shuttle Run
3 DB Man Makers
60m Shuttle Run
And so on continuing in this fashion..

*Score = total manmakers completed
Goal: 15+ reps

Back squat progression week 3

20-10-10-10

*Tee kaikki sarjat samalla painolla. Lisää tankoon +5 kg viime viikkoon. Ekan sarjan jälkeen 3-4 min tauko. 10-sarjojen jälkeen 2-3 min taukoa. 8 viikon proggis.

7x1
@70-95+%
Rest 2-3min.

Unstable overhead squat, 3 x 3

AMRAP 10
KB Turkish Get-Up
With 3RM Weight