Regular Tempo 5x4

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Double KB Clean and Jerk

3 minute sets
20 minutes

Double KB Jerk 4x8
Using your new found clean skills, clean bells to set up for initial rep

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CTB Pull ups 4x8 4:0:1:0 Tempo

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Scaption 4x12

3:30 minute sets
18 minutes

atlas stones
+
axle bar
+
log press

4 x 3 75%, 3 x 2 85%

+sivutaivutus 3 x 8 (esim kuulalla)

8 minutes of KB Swing form work.
Focus on finding hardstyle lock out.
Neutral head position
Projecting bell forwards

"The Jamie"

15 KB Swings
10 Goblet Squats
15 KB Swings
10 prisoner Squats

x5
12 minute cap

If you completed in under 8 minutes during benchmark, increase bell size.

22 minutes

Hollow Snaps x10
Inch worms x10
- hollow rocks x10 -

Alternating Half kneel to Tall kneel pallof hold x15/ side
side plank with leg raise x 15/ side
- Hollow rocks x15 -

torsion control x20/ side
superpersons x20
- hollow rocks x20 -

repeat x1

12 minute cap
15 minutes with explanation

finish early? you know what to do.
0.12 on curve

10 minutes
0.06 on the Curve
1:5 work rest ratio

7 x 4 70%

• kulmasoutu 3 x 5

HBBS
5x 40%
5x 50%
5x 60%
5x 70%

Max distance handstand walk in 2 min