Maastaveto 3RM (toistot hyvällä tekniikalla

(noin 5 sarjaa, tauot 2-3 min.)

5x5 Push Press

50min

1min : 1min

0-10min) Row - Cossacks
10-20) Shuttle run - OHS w/stick
20-30) Lateral Step Up (Alt.) - Lying pass overs w/stick
30-40) Caterpillar - Dragon w/elbow
40-50) Air Squat - Dead hang

HR 60-70%

"Nate"

As many rounds as possible in 20 minutes of:

2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell, 2.0 pood / 1.5 pood

1)
3-Position Clean
High Hang - Hang - Start

2)
Split Jerk
- Find foot position 1min pause
- Split Jumps
- BW Split Jerks
- Front Split Press
- Split Jerks

Max reps strict pull-ups

for time!

otm 6:
uneven:
5+5 weighted lunges
even:
10 goblet squat
(use kb, db or plate, choose your weight)

Working 3 minutes on : 2 Off (6 intervals)
A. 10 C&J 60/40kg
10 Burpee over Bar
Max squat cleans

B. Row 500/450m
15 pull ups
Max DB snatch 22.5/15

This is a good mix of movements. Try to scale the pull ups to move unbroken and hopefully you have at least 30 secs to move the db. Scale row if needed to go sub 2 minutes.

Post total cleans + db snatch

Thruster / push press / push jerk / split jerk
1-1-1-1-1-1-1 reps
A thruster followed by a push press followed by a push jerk followed by a split jerk without dropping the bar is one rep.