20min T2B tech

20min kipping hspu tech

AMRAP 40

2 Rounds of:
10 Wall Balls
10 Box Jumps
10 Single Arm Hang Clean & Jerk 22,5/15kg
10 Situps
+
25/20Calories
+
2 Rounds of:
10 Ring Dips
10 Burpee-Pullups
10 Weighted Reverse Lunges
10 Toes-to-bar
+
20x10m Shuttle Run

Warm Up
2 sets
1-2 min cardio
10+10 banded side steps
10m Banded Bear Crawl (kevyt pakaranauha ranteiden yläpuolelle ja veto päällä)
15 hollow rocks

Accumulate 1 minutes in Supinated Passive Hang (stretching lats)

2 Sets
5 strict press (empty bar)
5 tall push jerk (empty bar)
5 sharp Box Jump (60/50cm)

Weightlifting
3 sets
3 Push Press + 3 Push Jerk @60-65% 1RM Push Press
2 Push Press + 2 push jerk @65-73% 1RM Push Press
1 Push Press + 1 Push Jerk @70-80% 1RM Push Press
rest 20-30s bwn 3+3/2+2/1+1 and 2-3 min after full set

Metcon with partner
20 power cleans @60/40kg
20 c2b pull ups / pull ups
20 push ups
20 toes to bars
40/32 calories rowing or ski erg
20 toes to bars
20 push ups
20 c2b pull ups / pull ups
20 power cleans @60/40kg
you go i go!
target pace 70-80%,

6 rounds, 45 secs each, for max reps of:
10 kipping Pull-ups / sc: jumping pull up/ ring row
max reps in remaining time Box Jump Overs, 60/50cm
Rest 45 secs

Rx:+ Chest to bar pull ups

Extra:
3 sets of :
Banded lat pull down x 20
rest 30s

5 sets of 3 Cleans
Sets 1-2: @78-80% 1RM Clean
Sets 3-5: @83-85%
- Done as singles, no TnG
- Rest 2min btw sets

Front Rack Reverse Lunge
10 min to build to today's heavy 5+5.
--then--
3 x 5+5 @ 80-90% of today's heavy.

4-5sets:

3 muscle snatch + 3 snatch balance (easy&fast)

Warm Up
3 min easy cardio

2 Sets
10+10 single leg hip bridges with pause
30 Sec Front leaning on rings

2x through with empty barbell
5 Clean Romanian Deadlifts
5 Muscle Cleans
5 Tall Power Cleans

Weightlifting
3 sets
3 Power cleans @60-67% 1RM Power Clean
2 Power Clean @68-75% 1RM Power Clean
1 Power Clean@75-83% 1RM Power Clean
rest 20-30 sec bwn 3+2+1 rep sets and 2-3 min after full set.

Accessory Work
3-4 sets
12 v-ups (fast)
8 sharp kb swings @16/24kg
2 broad jumps
rest 1.5-2.5min bwn sets

4 rounds for time of:
75 Double Unders/sc: 50 DU or 100 single under
15 perfect Push-ups/ sc: incline push ups
10 Power Snatches, 43/30 kg

Timecap: 12 mins

AMRAP 15 mins
9 Strict Pull-ups / toe spotted / floor supported
15 Hang Power Snatches, 30/20 kg
21 Wall Balls, 9/6 kg,

Goal: 4+ rounds