3 x 12
Every 2:00
A1. Landmine single leg RDL
A2. Half Kneeling landmine press

2 kierrosta

15 - 12 - 9

Bench press 60/40
Strict chin-up / ring row with under grip.

Lepää 3 min kierrosten jälkeen.

35min of steady conditioning work
AMRAP / YGIG

20/15 Cal Row
4 Alt KB/DB Gorilla row
4 Dual KB/DB hang squat clean
4 Alt KB/DB thruster

@ 60-70% effort

Split Jerk 2x3 reps @60-65% and 2x3 reps @65-70% of 1rm
rest 1-2min bwn

Kipping fundamentals for quality:
3 rounds of
10 Lat pull downs (band + stick)
10 hollow position drill with band
10 hollow rocks

https://www.youtube.com/watch?time_continue=21&v=_zadXjlskmk&feature=emb_title

YGIG / movement

3 Rounds each for quality

1) 10 Box Jump (60/50cm)

2) 30s L-Sit Hold / Tuck Hold

3) 10 Burpee

3 Rounds for Q:
10 x V-Up
10 x Sprinter Sit Up
10 x Windshield Wipers (lying on floor)
10 x Hip Raiser

4 kierrosta, 90s välein

1. 50% max toistoista leuanveto tiukkana
2. 30-50% max toistoista käsilläseisontapunnerrus tiukkana (korokkeilta)

Lisää 1-2 toistoa edellisen kertaan nähden

EMOM 5
Power Clean + Hang power clean + 2 Push Jerk @ ~60%

Rest 1min

EMOM 5
Power clean + Push jerk + Split jerk @ ~70%

3 Rounds

A1) Goblet bulgarian split squat 10+10 reps
A2) Ring plank hold 45-75s
A3) Pull-Up 8-12 reps

*Go heavier than last week!