Tall Clean 3x4x40%

Treeni 2
Warm up
2 rounds
2:00 cardio (increase pace each round)
21 plate hops
7 gtoh with plate
7+7 suitcase deadlifts
7+7 single arm push press
10 scap pull ups
:20 Wall Walk Hold + 20s side plank hold R/L

Strenght
Push Press Training 7-5-3-7-5-3 reps
Perform 3-5 box jumps right after (sharp)
rest 2 min bwn

Strenght
Deadlift Training 7-5-3-7-5-3 reps
Perform 6-10 push ups right after
rest 2 min bwn

Cool down
3-5 min light cardio

AMRAP 8 of ascending reps:
2 Burpee Box Jumps (60/50)
2 Squat Cleans (60/43kg)
4 Burpee Box Jumps
4 Squat Cleans
6 Burpee Box Jumps
6 Squat Cleans
And so on adding 2 reps each round.

Score = total reps completed
Beginner: Sub Russian Swing for Squat Clean

Extra:
Pidgeon stretch on box 2x30"/side

"Fran"
21-15-9

Thruster 42½/30kg
Pull-Up

TC: 10min

Joulupäivän ultimaattisen hauska ja nautinnollinen, hermostoa herättelevä ja sydäntä sykähdyttävä pidempi paritreeni.

Teams of 2

Buy in:
1000m run

Then

20 rounds ( 10 each)
4 t2b
4 push ups
4 pull ups

Pieni breikki ja sitten seuraava sheikkaussetti:

150 Wall balls
100 squat snatches
80 deadlifts
60 abmat sit ups
40 burpees
20 pistol squats
40 burpees
60 thrusters
80 squat cleans
100 dumppel snatches
150 box step overs

Split as needed

Cash out: 1000m run

Focus on tech and speed

Every 60s for 5min
1+1 high hang squat clean + hang squat clean
@50-60% 1RM

Every 30s for 5min
1 hang squat clean
@65-80% 1RM

A)
DB Glute Hip Thrusts
3 x 8, 1s top hold. Rest 60s
- Shoulders on boksz/bench
- Good feeling the glutes without maxing out here

B) Narrow Stance DB RDL
4 x 10, 3s down. Rest 60s.
- Challenging effort here

Rest day - what did you do?

5x 2min ON 2min OFF

10 Raakapunnerrusta 30/40kg
30 Tuplaa
8 T2B

*Jatka siitä mihin jäit.