A.
2 rds:
Row 60s.
5+5 Spider Lunges + twist
5+5 Up & down dog

2 rds:
Row 30s.
6-8 Front rack lunges
3-6 Devils press
6-8 Wallball

Mobility:
Lunge complex
Pigeon stretch
Couch stretch

B.
Deadlift
4x6
@73%
Rest 2min.

C.
For time:
50 cal Row / Air bike
25m KB's Front rack Walking Lunge (5x5m)
Directly Into:
6 Devils Presses
10 Wallballs
9 Devils Presses
20 Wallballs
12 Devils Presses
30 Wallballs

(Time cap: 15min.)

Rx:
KB's: 2x24/16kg
DB's: 2x22.5/15kg
WB: 20/14lbs

Masters:
KB's: 2x16/12kg
DB's: 15/10kg
WB: 20/14lbs

Scaled:
KB's: 2x12/8kg
DB's: 2x10/6kg
WB: 20/14lbs

Snatch Balance 4x3

12-11-10

A.) barbell hip thrusts
A.1) sumo band pull through x2reps

B.) Iso dynamic KB/DB row / side
B1.) lat pull down with band & stick x2reps

C.) Floor press
C1.) Tricep press with band&stick x2reps

D.) Max reps DB bicep curls in 30 sec

Midline:
4 rds
weighted abmat sit-ups with WB 14-16 reps
-rest 45 sec

Bench Press Ladder

3x 6-5-4

1: 3-4 reps in tank

2: 1-2 reps in tank

3: 0-1 reps in tank

Deadlift Ladder

3x 6-5-4

1: 3-4 reps in tank

2: 1-2 reps in tank

3: 0-1 reps in tank

5 x 5

4RFT
30 russian twists 10/6 kg (P:20kg)
20 russian KB-swings 32/24 kg or less
10 pullups > JPU

Split snatch 1-1-1-1-1-1-1 reps

Practice SLIPS for 20 minutes.

INTENDED STIMULUS
.
Sweet! Coordination is one of the main attributes of fitness. Challenging ourselves by learning new technical movements is a step in improving it. If you have never done split snatches before, your objective is to get to know the movement and make sure that you are moving well by the end of the workout. If needed to add reps to the singles, feel free to do so. If, on the other hand, you feel very confident about this movement, then go for it. It will be a very valid experiment to see how does the split snatch compares to your squat snatch. You can follow the guidelines below to warm up and learn the movement. Remember how fun it was to learn how to snatch? You can always find that same joy, either with the snatch itself or with new technical movements. Find your joy!

SLIPS

Do 3-5 transitions on each station.

Transitions from front scale to back scale on each leg: the idea is to keep your balance during the transition, just one foot on the ground. Hold each scale for 5 seconds on each transition.

L-Sit to tuck on rings: transition from a tuck hold to an L-sit, and back. Hold both positions for 5 seconds. If not proficient with the L-sit yet, transition from a support hold to a tuck hold and back.

Inversion: transition from a handstand to a tuck headstand. If not proficient with the handstand yet, transition from a full headstand to a tuck headstand and back. Hold each position for 5 seconds. If not proficient with the headstand tuck hold (tripod position), practice that today.

Today transition from a gymnastics plank position to the bottom of a push-up hold, and back. Hold each position for 5 seconds. Do this on a rack if needed.

Stretching: pick a hip, overhead, shoulder or ankle stretchch and perform for 2min

Lämmittely:

4 krs.

10 Russian Kettlebell Swing
12 Jalannosto penkillä
10 Kuminauha maastavete

Rive + Työntö tekniikka.

2 rounds:

10 Air Squat Cross Kicks video
Hip Flow 2.0 video