In 10min:
Build up to days heavy 1 rep Split Jerk
- Barbell from rack

KB OH lunge 3x6 steps/arm
* - lepo 2-3min
- tee ensin vuorojaloin 6 reps kuula toisessa kädessä ja sitten 6 reps kuula toisessa kädessä*

4 rounds
5 low Bar c2b with pause at top
20-30sec arch hold

4 rounds
12+12 landmine row
15 banded hip hinge

4 rounds
8 banded bent over barbell row
15 DB’s bicep curl

Warm Up
2 rounds
1 min easy run + 30s moderate run + 15s fast run + 15s walk
20m bear crawl
10m inch worm
10m crab walk
10m lunge walk (strech)
10m tin soldier
then some overhead/front rack mobility as needed and start workouts

Warm Up&Skill
3-4 sets of : 250/225m ski @easy/moderate to mod/fast pace + :15-30sec of free hs hold/ hs hold or hs walking x 7.5-15m
againts wall. Voit yrittää irroittaa toista jalkaa seinästä yms haastavuuden hakemiseksi
tai laite musta kuminauha kyykkyräkkiin karkeesti hartiaseudun korkeudelle ja tee kässäriin
meno kuminauhaa vasten "kyykkypaikan kohdalla)
rest 30-60 sec bwn sets

Strenght
Push Press 5x3reps@75-85% of 1rm
rest 1.5-2.5 min bwn sets (if feeling great you can go find 1-3 rm push press)

Accessory Work&Skill
3-4 sets
6+6 steps single arm kb oh lunge walk 16/24kg R/L
12-20 c2b pull ups or pull ups (try to hit unbroken set)
12 db hang clean&jerk alt hand @rx db
rest 10-20 sec bwn movements and 1-2 min bwn sets

Metcon
Running
3 sets
400m run@1-2km pr pace (mun vauhti 17-20km/h assault runnerilla)
straight to 4 min marathon pace (fast walk/light run or jog)
no rest bwn sets (total time about 16-18 minutes)

3x6@80% of last week RPE10, rest btw sets 3-4min

90s on - 45s off w/ partner YGIG - 3 RDS:
a) double kb gorilla row
b) seated crush grip kb press
c) bb bicep curl
d) reverse hyper / alt. s.l. reverse hyper
e) carry (anything, anyhow)

Jakakaa työaika noin puoliksi, voi tehdä esim 45+45s tai 4x20s riippuen liikkeestä.

Partner wod ( You GO , I GO)
For time :
5 rounds of
30 Toes to ring
30 Goblet REVERSE lunge
30 Kettlebell Snatch @24/16lg
30-60-90-120-150 Double under
Timecap 35 mins

WOD

For time:

500m row
30 HSPUS
400m sandbag run

Weightlifting

Clean & Jerk x 3 x 5 @ 65%

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In pairs:

50ft handstand walk
4 d-ball cleans 40/60kg

100ft handstand walk
8 d-ball cleans 40/60kg

150ft handstand walk
12 d-ball cleans 40/60kg