Strict Pull Ups

1 Set Max Strict Pull-ups

Use Band that allows you get 10+ when fresh.

"Blackjack"

For Time
20 Push-Ups, 1 Sit-Up
19 Push-Ups, 2 Sit-Ups
18 Push-Ups, 3 Sit-Ups
...continue this pattern until...
2 Push-Ups, 19 Sit-Ups
1 Push-Up, 20 Sit-Ups

Each round totals 21 reps (push-ups descending from 20, sit-ups ascending from 1) for a total of 420 reps in the workout.

Shoulder Press

5 - 4 - 3 @ Moderate
1 - 1- 1 - 1 As Heavy as Possible

SO 2:30

EMOM x30:
1) Row/Airbike/Bike/Ski/Run...
2) Alternate between A&B
3) rest
*
A: Round of Cindy
B: 5+5 DB Snatch

3 rounds for time:

10 power clean & jerk 60/40 kg
500/400 m row

tc 12 min

3-Position Snatch
Set 1 @ 60%
Set 2 @ 65%
Set 3 x 2 @ 70%

5 -7 Sets, in 15 minutes:

2 x high hang squat clean + 4 x Shoulder press

80-90% SP 4 RM

15x1 Power Clean
Go every 30sec, start at about 65% and add weights

EMOM 16

1 minute : 1 Squat Clean. Climbing Heavy. Start @ 60% 1RM

2 minute : 30 Double Unders

Omatoimi:

Rinnalleveto kyykkyyn, huomioi päivän fiilistä ja nouse sen mukaan.

Käytä joka kierros 30 sekuntia aikaa tuplien harjoitteluun tai hyppää 30 tuplaa.

EMOM 10 MIN:
3 x Squat Clean @ 70%