10min EMOM: Split Jerk @85-95% of todays best.

Scale if needed. Bar from the rack or blocks.

Powell Raise @ 3010
3 x 8

Front Squat 6x4 AHAFA

Rest as needed. Bar from the rack.

MVMT PREP
Lax - upper trap | Glutes | Posterior Shoulder | Lats

Frog Stretch & cork screw
Banded Hip Distraction
Banded Scap Retraction Holds
Banded Sumo Stance Hip Hinge Gooving Pattern
10 MINS

STRENGTH BENCHMARKING
1 min / Max Side Plank (pregression bottom leg bent // progression top leg elevated (3 MIN )
1 min Max CTB Chin Up ISO (Pregression TRX Row ISO // progression SCALE UP) (2 MIN)
7 MINS

STRENGTH 2
BB SUMO DL 4 X 15
ALT DBL KB OH PRESS 4 X 12/
3 min X 4

16 mins

QUAD-ZILLA vs TRI-REX
20 Jump SQ, 20 BW SQ, 20 SQ Pulse at Parallel
20/ Jump Lunges, 20/ rev lunge, 20/ Lunge Pulses
15 tri-cep Push Ups (thumb and forefingers make a triangle), 15 wide set PU, 15 Up Down Plank

**Trainer's Choice for Con-AB-U-Lations if done early... ;)

17mins

AHAFA.
This is for Quality. Go as heavy as form allows. Rest as needed.

8 kierrosta:

30 s Work / 30 s Rest

30 seconds of DB Renegade Rows
(push-up, row left, push-up, row right)

30 seconds of Pull-Ups

kehonhallintaa

2 RFT:

30 Deadlifts (155/105)
30 HSPU
30 T2B
600m Run
30 Box Jumps (24/20)
30 Sit-ups
30 Burpee over bar

Work on the positions and technique of the power snatch

Metcon:
5 rounds for quality
10 wall ball
4+4 one arm KB press
6 strict push ups
10 ring rows