3x 6-8 @ 65-70%

Back Squat

2 x 10 @ 50-55%
2 x 8 @ 60 - 65%
Approaching in 8 minutes to 85%
3 x 1@85%

Send Off 3:00

With 14 minute clock

Built up to a heavy 3 reps
Over Head Squat

Rest 3 min then

AMRAP 6 min

20 DU's
6 OHS
use 55% of 3 reps
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Score is 3 rm and total reps

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Goal & Intensity:
-Build strength and control overhead while improving full-body mobility.
-Learn to find a stable position with a heavy barbell.
-First part is steady and technical, second part is fast and breathy.
-With lighter weight, your OHS should feel smooth and controlled.
RPE: 8
Training Area: Overhead stability and core strength + lower body power combined with endurance – important because a strong and stable overhead position transfers directly to many lifts and gymnastics movements.

8 Rounds, for Time

8 Push-Ups
8 GHD Sit-Ups/sit up
8 Air Squats
8 Pull-Ups
8 Deadlifts 40/30kg
8 Hang Power Cleans 40/30kg
8 Shoulder-to-Overheads 40/30kg
8 SDHP40/30kg/calorie Row

Back Squat

2 x 10 @ 65% +
2 x 8 @ 73% +
2 x 5 @ 80% +

Go Every 3:30

4x4 @ above 80%.

3 kierrosta laadukkaasti:

5 banded C2B 1s hold at top / banded pull-up with 1s hold on top

10+10 single hand DB floor presses
10+10 single hand DB seated shoulder presses
10 hollowrocks
15 archrocks

30 EMOM:

1. 7 box over burpee
2. 50 DU´s/75SU
3. 8 DB box step ups 22,5/15
4. 15 hang power cleans 40/30
5. rest

Valitkaa itsellenne ryhmä, jossa suoritatte harjoituksen aloittaen eri kohdista.

Push jerk 3x5

Power Clean

Build Heavy Set Of 1 in 15 minutes.