Build to Heavy Set of 3

Then

1 x 3 x 90% OTD
1 x 3 x 80% OTD

1) Back squat 4x2x85%
2) Broad jump 4x3

3 kierrosta

10 hauiskääntö tangolla
max etunojapunnerrus korokkeilla

Jefferson Kang Curl: 3 x 3. Rest 60s
- Light weight, this is a mobility exercise
+
15 breaths (6s inhale, 1s hold, 6s exhale, 1s hold)

Kyykky 3x1 (90-93-96%)

Penkki 2x2x90%

Vipunostot sivuille 3x12-20

Ojentajat kumpparilla 3x12-20

A,
1 Ground to Overhead + 1 Hang to Overhead
(Any style goes! , You cannot drop the barbell after the first rep)
Build to Daily max in 16 mins!
Rest 2-3 mins between Heavy sets !

B,
EMOM 12
Odd min: 5 Power Snatch @60/43kg
Even min: 5 Clean & Jerk @60/43kg

Choose a weight, You can complete each movement with! Tng reps !
Work should be done sub 30sec!

• Bar muscle up drills
• kip swing/ hips to bar/ banded bmu/ jumping low bar bmu

4 rounds for quality
1-2 bmu
6 dips
12 v-ups with stick, Toes to stick

Juoksu n. 60 minuuttia.

15 min verryttely

2 x 4 min kovaa juoksua, vetojen välissä 2 min palautus.

• vedot kiihtyviä, eli kiihdytä vetojen edetessä.

15 min loppuverryttely, hölkkää tai kävelyä.

For time:
15-12-9
- Pull-ups
- Push-ups

Rest 2:00

12-9-6
- Pull-ups
- Push-ups

TC 10min

Partner Amrap 20

8/6 cal machine
6 up&down