8x5 Weighted strict ring dips
- Rest 90-120sec btw sets

Olympic weightlifting technique

Käytä tunti hyödyksi ja treenaa tekniikkaa.

6x
New interval every 5th minute

A) 20/15 Cal. BikeErg
15 Box Jump Overs
10 Burpees

B) 50/40 Cal. Row

C) 20/15 Cal. Echo Bike
20/15 Cal. SkiErg
20 Wall Balls

Build to Heavy Complex:
1 Power Snatch
1 Overhead Squat
1 Squat Snatch

Every station for 4 times (no rest)
Station #1: 250m Skillmill run
Station #2: 20 Alt. DB snatches
Station #3: 40s Hollow hold
Station #4: 3-4 Wall climds

Squat snatch 6x1
Snatch pull 3x3

"EMOM 15'
1: 12/10 cal air bike
2: 11 DB DL
3: 10 DB Reverse Lunges
4: 9 over the DB Burpees
5: 8 Sit-ups with DB"

6 Bar MUs
15 HS-walk
8 Bar Mus
20 HS-walk
10 Bar MUs
25m HS-walk

10min AMRAP:
30 Power Clean 40/25kg,
10 Jumping Pull-ups,
30 Box Jumps,
10 Jumping pull-ups,
60 Single unders,
10 Jumping Pull-ups

Optional Accessory

GYMNASTIC STRENGTH

2-4 rounds, rest as needed

10 Plate Sit-Up + 10 Hollow Rock + 10sec Hollow Hold