Skill: HS walks

Wod- 3 RFT
200m run
50 wall balls

Skil: back to our wheel barrow progressions and kick ups.

Wod: pace the run use as active recovery and aim to go unbroken on wall balls. Test out that mental toughness.

Wod:: “Rene”
7RFT
400m run
21 walking lunges
15 pull-ups
9 burpees

Wod: if you have a weighted vest wear it!! Use runs as active recovery and break pull ups early.

open 2018 re-test

18.1
20 min amrap
8 T2B
10 DB hang clean and jerk@22,5/15kg
12 cal row

Strength: 10 min to build upto a heavy complex of:
1 strict press
1 push press
1 push jerk
5 mins to build upto a heavy split jerk

Wod: 4x3 min amraps (1 min rest after each one)
1A: me cal ski
1B: Me C&J@60/40
1C: me cal row
1D: me snatch@60/40

Wod: go hard and fast on each section ! Fast work short recovery.

Rest day - what did you do?

6 rounds for quality:
10 Ring Dips
15 KBS 24/16kg (US)
20m Skillmill Sledge Push (10/9)
- Rest 1min btw rounds

Warm Up
3 min ski erg or rowing then

Gymnastic skills / Strenght
3 – 2 – 1
Lapavedot rullaten tangossa roikkuen (eteen/taaksepäin)
Reverse Snow angels
Skin the cats on rings

2 rounds
3 Active/passive shoulder extension mobility exercise (use a stick, each position 10-seconds)
5 Back support slide throughs
3 single leg transition drill
5 Russian dips
10 to 20-sec Ring support hold (thumbs out)
5 Supine arch hold (2-sec) snap to hollow hold (2-sec)
10 to 20-sec Bottom of ring dip hold
5 Supine arch hold (2-sec) snap to a Russian v-up snap (or Straight leg v-up snap)

Finisher
6-8 MIN EMOM OR QUALITY
1-2 ring mu or jumping mu/ bar mu

STRENGHT
4 sets
B1. 1 Pause + 2 Bench Press @60-70 % of 1rm. ekalla penkillä stop, ja kaks seuraavaa ilman.
rest 1 min
B2. Legless Rope + normal rope as fast as can. (vedä legless köysi esim puoleen väiin ja perään 1 normi jos nopeus kärsii) tai sit vaan 1-2 normi köyttä.
rest 2-3 min

ACCESSORY
12 MIN EMOM
MIN 1 ) DB clean&push press alt hand X 8 reps @ heavyish
MIN 2) Single arm db row 6+6 reps @ heavyish
MIN 3) ab wheel roll outs x 8-12 reps
MIN 4 ) REST

Heavyish paino 2.5-5kg raskaampi kuin normaali rx painosi.

Cool down
2-3 min kevyt soutu
30-45 sek venytys rinta per puoli
30-45 sek venytys latsit per puoli
30-45 sek venytys ojentajat per puoli

Warm Up
3-5 minuuttia kardiolaitteella yleislämpöä
ja perään 2-4 moblity drilliä mitä tarttee tempausta/kyykkyä varten
band pull aparts + banded hip activation

With barbell go 2 times through this:
3 Muscle snatch
3 bn snatch grip pp
3 ohs
3 hang power snatch
3 snatch balance

Weightlifting&Strenght
Every min for 3 minutes
1 Power Snatch + 2 Hang Squat Snatch @55-60%
rest 2 min
Every min for 3 minutes
1 Power Snatch + 1 Hang Squat snatch @65-70%
rest 1 min
Every 30sec for 6 times (3 mins )
1 hang squat snatch @75-85%

Build to heavy single for Overhead squat (No failures)
3-5 times x 1 rep
go every 1.5-2.5 minutes. Suosittelen tekeen niskantakaa snatch grip push jerkkinä, tanko otetaan siis räkistä.

Halting Snatch Deadlift 4x2 reps ,use 90-115% of 1rm snatch.
Go new set every 2-2.5 min.

Accessory&Skill work
For Quality
Every 2 min for 8 minutes (4 sets)
Sledge Push ("sprint") x 15-20m @heavyish weight
target sub 20 seconds.

Cool down
2-3 min light cardio
1+1 min banded bully strech
1 min prayer pose
1-2 min nivusten venytys

3X
3 min work 3 min rest
30 step back lunge 2x 25/17.5
20 toes to bar
Max reps clean & jerk 60/45kg
-score is c&j reps

Front Squat
3 x 7 reps
leave 3 in reserve