Weighted dip
4 x 4 @ 2010

Start with straight arms, go below parallel (= shoulder below elbow), come back up to straight arms.

---

Post:
- ring dips
- dip station
- box dips

Lower back

---

4 rounds for Quality:

20m Single Arm Front Rack Walking Lunges (24/16, asymmetric load)
- Rest 30"
20 Elevated Psoas Marches, banded
45" Hip Bridge (20kg/15kg)
20 Windmills (10+10)
- Rest 30"

---

QL Stretch 2:00 min
30-45 Shinboxes, break in sets as needed

For time:
Row 250 m
HSPU x 4
Deadlift x 21 (70 kg/ 45 kg/ 35 kg)
HSPU x 3
Front squat x 15 (70 kg/ 45 kg/ 35 kg)
HSPU x 2
Power clean x 9 (70 kg/ 45 kg/ 35 kg)
HSPU x 1
STOH x 6 (70 kg/ 45 kg/ 35 kg)
Pull up x 10/ 6

Time cap 15 min.

Lähdöt tapahtuvat 5 minuutin välein.

60:00 min running clock

0:00-12:00
Start up(12)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

2rds(6)
10 good mornings
8 hrpu
6 squats
4 db sn
2 pull ups

12:00-25:00
work up to hvy clean and jerk

25:00-60:00
Metcon/*Metcon-comp(35)
teams of two complete the following:
400m run(all runs must be together)
30 sync burpees
60 cleans 115/75-*165/110
60 sync sit ups
60 pull ups/*c2b
400m run
60 db sn 35/20-*60/45
60 box *jump/step overs 24/20
60 wallballs 16/12-*20/14
30 sync burpees
400m run

Finisher
2 min hip opener
2 min chest opener
30 w raise
100 temp tantrum

MVMT PREP
Foam roll upper/outer hip
Frog Stretch & Cork Screw
SQ Pry X5/
Scap Push Ups X10
Under Switch X4/
Diver bomber Push Up X5
10mins

BENCHMARKING
Side Plank (top leg elevated) 1 mins CAP/ (3min)
Max mountain climbers (shoulders OVER wrists - Knee to elbow) 1 min CAP (2min)

(5mins)

STRENGTH 1 - GLUTE STEEL WK 2
SUMO SQ 4 X 12
ALT DBL DB BENT OVER ROW 4 X 12/ no dead stop this wk
3:20 mins X 4

17mins

Gym Class Heros
Partners complete all exercises together, Match Your Partner!
Reps are TOTAL
200 Plank High Fives

200 SL Lunge Jump
200 MB Kneeling Diagonal Slam (50/ per partner)
200 Mountain Climbers
200 Flutters
If finished early, complete 100 of all exercises
15 min CAP

18 mins (15min WORK, 3 mins Explain)

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
20 jax
10 sec wall sit
5 goblet squat

Metcon/Metcon-comp(13)
amrap 13
10 oh db lunge 35/20-*45/30
15 abmat sit-ups
20 du's/singles x3

bk squat(15)
5x3

Finisher
2 min couch stretch
2 min chest opener
50 v-ups

Core work
4 Rounds for quality
30 sec hollow hold
30 sec pull up hold
3 slow skin the cats ( as slow as possible)

30 sec handstand hold

Front Squat 4x3 AHAFA

Ohje: Etukyykky, 4x3 päivän kunnon mukaan. Lepää 1-3min sarjojen välillä.

Tee ennen tempauksia pelkällä tangolla tall snatchejä ja good morning into snatch balancea sekä hae vetolinjaa, myös silmät suljettuna.

---

Every 90sec 3-position Snatch (above the knee, below the knee, from the floor)

3set@60%
3sets@65%
3sets@70%
3sets@75%
3sets@80%

Ohje: Harjoituksen tarkoituksena on tehdä kolmelta korkeudelta tempaus 90sec välein. Ensimmäinen tempaus riipusta, polven yläpuolelta (ei tarvitse olla korkea riippu), toinen polven alapuolelta ja kolmas tempaus lähtee maasta.

Ring skills:

A.) Skin the cat practice 3 sets of 3 reps, progressions
1.)Ball-up 2.) Pass through 3.) Skin the cat with bent legs 4.) Skin the cat

B.) Forward roll on rings practice (10 minutes)
-scaled version
-RX version

For quality 3 rds:

Top of the ring dip hold 20-30 sec
Bottom of the ring dip hold 20-30 sec
Dragon flags 4 reps
Hollow rock 20-30 reps

Rest as needed between the movements