Optional Accessory
GYMNASTIC STRENGTH

2-3 rounds, rest as needed between:

1) 3-5 Rower Pike Push-Up or Pike Push-Up
2) 10-20 Bar Hanging Hip Touches

RPE 3 to 4

GYMNASTIC STRENGTH (2/3)

4-5 rounds, rest 45-60sec between movements

1) 2-8 Chest to Rings/Ring Pull-Up
2) 5-15 Strict Ring Dip

RPE 4 to 4+

EMOM x9

2 Hang Power Snatch + 3 Box Jump

RPE 3 to 3+

Light and fast!

Banded Pull-throughs: 4 x 25. Rest 60s.
- ultra wide sumo stance
Then,
Parasympathetic Breathing x 15-20 breaths - 3 seconds inhale + hold 1 second + 3 second exhale

Penkkipunnerrus 5 x 5

Raakatempaus + Snatch Drop 2+1x70%, 3 x (2+1)x75%

Snatch Balance 1x3x70%, 1x3x75%, 1x2x80%, 1x2x85%

Te otteella VAPU 1x5x70%, 1x3x75%, 1x3x80%, 2x3x85%

Accessory:

Pystypunnerrus 3 x 8
Jalannosto 3 x max

Running clock:

3RDS
75 Double Unders
10 Dumbbell Squat Snatches 32,5/25kg

...directly into:

900 Meter Ski Erg
9 Ring Muscle-ups
700 Meter Ski Erg
7 Ring Muscle-ups
500 Meter Ski Erg
5 Ring Muscle-ups

...directly into:

10 Power clean 100/70kg

Back Squat

Build to Heavy Set of 5 (ei max.)

• (2+2)-(2+2)-(2-2) of:
BB Clean & Jerk
(2-2)RM
90% (2-2)RM (2+2)-(2+2) reps
No drop n’go. Non staccare mai le mani dal bilanciere ma comunque non usare il touch n’go.
(2+2) reps significano 2 Clean + 2 Jerk

build up to a heavy yoke carry or barbell carry 15min

WOD

in teams of 3:

pace setter WOD

team of 3 on the row acts as a pace setter for 1000m row

synchro Burpees (max reps)
ski (max cal)
double KB front rack hold (3 Burpees per swap)
yoke carry (max lengths) around 50% of test weight on yoke.

ski, row, yoke and rack hold one person working at once