"Manion"

Seven rounds for time:

Run 400m
29 Back Squat 135 lbs / 95 lbs

EMOM for 30min

• 1st: 10 Burpees
• 2nd: 15 KB Swing (moderate weight)
• 3rd: 20-30 Double Unders / 40-60 Single Unders

3x10 Strict T2B

In 20 min
A) Find heavy 10 rep touch and go deadlift
B) 2 x 6-8 with the same weight

5 x (1 x Clean + 4 x Push press) @ 110% (SP)

SO 2:00

Omatoimi:

Lähteekö tanko kaulalalta? Keskity ensiksi siihen.
Ponnistuksen suunta, lantiolukko.

Hyvät ykköset
Opettele tangon tiputus kaulalle
Näiden jälkeen vasta samaan vauhtiin nostot.
Ensiksi tekniikka, sen jälkeen kuorma.

2 RM Deadlift

In 5 sets build to a heavy set of 2 reps with good technique (training max)
Rest 2-3 minutes between sets.
Lift in pairs!

3 rounds for reps of

• 1min Wallball 9kg/6kg
• 1min Sumo deadlift high pull 35kg/25kg
• 1min Box jump 50cm
• 1min Push press 35kg/25kg
• 1min Row (cal)

1 min of rest between rounds. Score is total about of reps completed in the three rounds.

3 kierrosta aikaa vastaan:

10 slamball burpees
15 squat jumps
10 pull-ups

All out.

Aikaa vastaan:

10 - 9 - 8 - 7 - 6 etc.

Shoulder press, 60% BW
Strict pull-up
Strict T2B

10 EMOM:

1. 3 split jerks
2. 3 push jerks

60% C&J max.