Build to a Heavy Single

“Upperbody armor”
3 sets:
10 strict press
rest 30s
10 floor press
rest 30s
10 diamond push ups
rest 1:00

power snatch + ohs

5x(1+1)@heavy singles

SO 2:00

1) Power Clean: 1RM. Rest 2:00
– Take 8-10 sets and build to a new 1RM.
– Beginner: Clean Grip Deadlift: Work up to a heavy set of 5. Rest 90s.

2) Power Clean + Front Squat + Shoulder to Overhead: 3 x 1 + 2 + 2. Work up to metcon weight. Rest 60s.

In 12 minutes find your highest box jump of the day.

2 kierrosta kevyesti:

1 km soutu
1 mile assault bike
1 km soutu
1 mile watt bike

Vastukset itselle sopivat. Ajan voi kirjata ylös, mutta tee omalla vauhdilla.

Dbl KB Rack Position Focus Points:
- full tension - pull armpits to hips to engage lats, quads|gutes|core all engaged
- vertical forearms tight to ribcage,
- thumbs at collarbone,

15s hardstyle plank
15s transition
15s rack hold
15s transition

x3
3:00 minute series
7 minutes with explanation

For time in teams of 2:

800m Run
50 Thrusters 45/30kg
100 Ab-Mat Sit Ups
150 Kettlebell Swings 24/16kg
100 Box Jump overs
50 Pull Ups
800m Run

Both are running at the same time and staying within reach of each other.
Work from top to bottom.
Split reps as needed, with one working and one resting.

20 pullup / ringrow
10 burpee
30 box over
10 burpee
20 pullup / ringrow

1) Floor Press: 9 x 3 @65-70% of Tuesday, every 60s.
– change grip every 3 sets ie. close, medium, wide.

2) Inverted Rows, Supinated Grip: 4 x 8-10. Rest 60s.