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.

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.

Power Clean

Build Heavy Set Of 1 in 15 minutes.

Tempaus kompleksi tanko/kevyt paino
8x alkavalla 90 sek.

1 Raakatempaus riipusta
1 Valakyykky
1 Tempaus kyykkyyn riipusta

5x5 Benchpress/Floorpress (narrow grip)

Build 2RM Start ~70% & Building in 10 Sets.

Go Every 2:30

8 x every 3 min

15/12 cal bike
15 Wall balls 9/6

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Goal: Keep a steady pace and stay consistent. Good time per round is 1:30min
Execution: 15/12 cal bike at a controlled effort. 15 wall balls unbroken or quick breaks.
Score is slowest round
Tip: Stay smooth on the bike. Breathe and keep wall balls efficient.
Desired RPE/ effort:7-8 – Challenging but sustainable.

As many reps as possible in 4 minutes of sit-ups with or with-out the ab-mat!

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