15-12-9-6-3
HSPU kipping
Double Under x 3
Timecap: 13 mins

• you cannot do kipping if you dont have at least one strict HSPU

Every 90s for 10 rounds:

1 Hip Squat Clean + 1 Hang Squat Clean+ 1 Squat Clean

50-70% 1 RM Clean

3-4rounds:

10-15 GHD hip extension
3-10 strict pull up / ring row

Every 90s for 6 rounds:

1 First pull (to knee) + 1 Clean Pull + 1 Tall Squat Clean + 1 Squat Clean (from floor)

Penkki 3x1x85%
-HUOM!! Prosentit (noin) viime viikon lankkupenkistä

Stoppi-kyykky 4x4x50%

Ojentajapunnerrus maaten 5x6-12
-otsalta

Kulmasoutu vastaotteella 5x15
-kapea ote ja vedä tanko alavatsaan
-kevyttä podipumppia :)

A,
Every minute for 10 mins
1 clean & jerk @85% of 1RM
- any style

2 mins REST

B,
Every minute for 10 minutes
3 clean & Jerk @ 65% of 1 RM
- any style

C,
Tabata front squat from floor
8x 20”/10”
Weight @52/35kg
Goal is to put decent volume into ever set which means 6+ reps each 20 sec work so choose the weight wisely!

D,
Tabata push jerk with empty barbell
Go for unbroken sets!

5x3 Split Jerk @75%
- Rest 2-3min btw sets.

Rästi

For time:

50 GHDSU
30 Pistols, alternating
10 Wall Walks
30 Pistols
50 GHDSU

( 8 - 12 )

3RFT:

42 Cal Bike Erg
21 HR Push Ups
30 Cal Bike Erg
15 Strict Ring Dips
18 Cal Bike Erg
9 Strict HSPU

( 18 - 28 )