Let's continue with the Achilles tendon and calf mobility. Here are three methods you can use to improve your Achilles, ankle, and calf mobility. The last one is the same as yesterday.

3x3 High hang snatch
3x3 Hang snatch
3x3 Snatch

12min to build up Clean & Jerk 1RM for day.

T2B x 5
KB Swing x 10 (24/16kg)

"Fran"

For time
21-15-9
Thruster@43kg/30kg
kipping pull up

Timecap: 12 mins

AMRAP 10:00 at a consistent pace:

20m OH DB Carry on Right
20 Russian Twists w. plate, (total)
20m OH DB Carry on Left
10 DB Hammer Curls (or Barbell Reverse Curl)

1) Push-ups: 1 x Max Reps in 60s.
- Rx+: Max strict HSPU
- scaling: Box Push-ups

2a) DB Floor Press: 5 x 6-8. Rest 45s.

2b) 1-Arm KB Rows: 5 x 10 ea. Rest 45s.
- Challenging from start

• complete part "2" in superset!

EMOM 20 mins : (40sec work -20sec rest )
1. Hand Release Push-ups
2. USA Swing (24/16kg)
3. T2b
4. Burpees
5. DU

In teams of four, complete as many rounds as possible in 36 minutes:

Station 1: 20 cal row
Station 2: 30 sit ups
Station 3: 15 Burbees
Station 4: Rest

Teams rotate stations as a team, with only one team member working at each station. You cannot begin working on your next task until all team members have completed their station tasks and are ready to move one.

Päivän maksimi.