Sivutaivutukset 3x20 / lonkankoukistajien venytys 3x10s

Kyykky 5x5x75%

Penkki 2x6x77,5%

Band-pull-aparts 3x40 / rinnan venytys 3x30s

Accessory Work
3 sets of :
40-60 % of max reps of kipping hspu + 40-60% max reps of toes to bars
rest 2-3 min bwn sets

Cool down
2-3 min light cardio
1+1 min quad strech
1+1 min piriformis strech
1+1 min banded lat strech
1+1 min banded bully strech

Metcon Prep after strenght part:
3 sets
3-4 double db hang squat cleans
10-15 double unders
first round lighter weights, second close to wod weight and 3 set with wod weights.

Metcon
For Time
3-6-9-12-15 reps of
Double DB Hang Squat Cleans @12.5-15/20-22.5kg's
15-30-45-60-75 reps of
double unders

This will be nice grip test, and tests your skill level on double unders. Try to keep your shoulders as relaxed as possible on jump rope.
On DB Hang Cleans, you can try to let that "DB weight" part lay againts your hand so you dont have
to hold on that much of them. 3-6-9 reps should at least be unbroken but 12 and 15 reps may split in 2 sets.

Strenght
Front squats 5 reps @68-70% + 3 reps @78-80% + 3-5 reps on last set @88-90%
rest 3 min bwn sets
Push Press 5 reps @68-70% + 3 reps @78-80% + 3-5 reps on last set @88-90%
rest 3 min bwn sets

For time
20 Man maker push ups 2x22.5kg/2x15kg
20 box jumps 60cm/50cm
20 front squats 60kg/40kg
20 T2B
20 burpees
20 kb swings 32kg/24kg

Remember, better is more!!

5 Rounds on the 5:00
400m Row
8 Push Press
12 Ring Dips

Build In Weight each Round

Score = Heaviest Barbell Weight

For Time:

21 HR Push up
21 DB alt. Snatch 22,5/15kg
21 T2B
21 DB Over Burpee

15 HR Push up
15 DB Snatch
15 T2B
15 DB Over Burpee

9 HR Push up
9 DB Snatch
9 T2B
9 DB Over Burpee

Timecap: 21min

1A) BUTTERFLY PULL UPS 3x8 / BUTTERFLY KIPS 3x10
1B) BROAD TRIPLE JUMP 3x2

10-8-10-8 V.1-2/120s

A) Snatch complex

Nousu raskaaseen painoon kompleksissa: Snatch pull + Snatch + Hi-Hang snatch.
- 15 minuutin aikaikkuna
- 2 x sama paino ennen lisäämistä.
- Raskas, mutta sähäkkä!

B) Hang snatch

Nousu raskaahkoon sarjaan: 4 x High hang power snatch.
- 10 minuutin aikaikkuna
- 2 x sama paino ennen lisäämistä.
- Raskas, mutta sähäkkä!

C) Shoulder press, 3 sets of 5 - raskas

D) Back squats, 7 x 1. Nousevalla painolla raskaahkoon, mutta hyvin liikkuvaan ykköseen. Nopea!