Strength

Jerk

Advanced: A: 3-5 sets of 1 step into jerk+1 jerk (empty bar)
B: 6 sets of 1 push press + 1 split jerk
Novice: A: 3*5 push press
B: 5 sets of 3 split jerk/ foot drills

Workout

(In pairs) 3 rounds of:
P1: 300m row
P2: Max rep goblet step ups

P2: 300m row
P1: Max rep goblet step ups
Rest 2 mins

If working alone , perform step ups for the duration of your row.

4 rounds for quality

10 barbell hip thrust 100/70kg
5 low ring MU / strict ring MU
5-10 HSPU
10 OHS 40/30kg

500m row/ski
then
4x 30s on 20s off
bulgarian split squat jump L
bulgarian split squat jump R
Banded half kneeling wood chops L
Banded half kneeling wood chops R

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E2MOM for 8
10 @ 60%

Pull-ups 5x 4-6 (3-4s neg)
1-1,5min rest btw sets

Emom9
1) 4-6 Hspu
2) 6-8 kipping pull-ups
3) 10-12 Deadlift

Then; Max attack
1 min Row
2min rest
1min assault
2min rest
1min Ski

Metcon Prep after Gymnastic Holds :
2 sets
10/8 calories of row
6-8 push ups + 6-8 ghd sit ups + 1 rope climb

Metcon
4 sets
20/16 calories of row @moderate pace
10-15 push ups (done in 1-2 sets)
15 ghd sit ups (unbroken set, säädä ghd niin ettei pakarat paljon tuu yli padin)
2-3 rope climbs (try to hit second climb after 15-30 sec rest)
rest 1:1 bwn sets

time target : sub 4 min , cap 6min on each set.

Dont go all out on these, just work through with pace that feel slower than you would normally do.

Gymnastic Strenght Static holds
3 sets
:20-30 Ring Support Hold (feet together, front of you)
:20-30 Chin over bar Hold (feet together, front of you)
:20-30 RIng Dip Hold (feet together, front of you)
rest 20-30 sec bwn hold and 2-3 min after full round

Strenght
Strict HSPU 3x6-12 reps (leave 1 rep in tank each time)
Strict Pull ups 3x6-12 reps (leave 1 rep in tank each time)
Strict Ring Dip 3x6-12 reps (leave 1 rep in tank each time)
Rest 1-2 min bwn sets and rest the way you feel you can put some work in always
in next set. GET STRONGER.

Pystypunnerrus 5x10x30-40%

Kulmasoutu vastaotteella 5x15

Penkki käsipinoilla 5x8-15

Raaka(-arska) rinnalle veto riipusta 5x8
-karkea arvio 25-30% maastaveto max

20 Wall ball (20/14lbs)
40 DU's
20 DB snatch (22.5/15kg)
40 DU's

• Hitain kierros on tulos.

Metcon
Zone 2 Cardio/Heart Rate
Workout Definition
For easy math you can use 65-75% of Max Heart rate
Heart Rate close to 135-150 bpm

This should be EASY work that you could have a conversation during.
Use air bike or bike erg

I used assault bike for 30 minutes
avg watts 285 =59-60rpm. 378 calories

Skill
Bar Muscle Up Training
2x5 kip to swings (lantiota tanko kohti, "polvien noston" kautta) Yritä saada
fiilis et lantion ojennus nostattaa suo ylöspäin
2x5 turning with rings (jalat maassa, kyykystä kääntö dipin ala-asentoon + dippi)
3x3 Jumping Bar Muscle Up (ota box tangon alle, ja alkuu niin että leuka tangon
tasolla kun lähdet hakemaan tätä, hae liike niin et oot kädet suorana tangon alla
ja siitä hypyn kautta nopea kääntö tangon päälle "istumaan nousu"
after these get about 5-15 bar muscle ups in (time cap 8 minutes)

Accessory Work
Workout Definition
3-4 Sets
10 DB Windmill R/L
15 Single Arm Suitcase Deadlift R/L
:30 Dbl. KB Front Rack Wall Sit
*Rest as needed between rounds.

Every 6 minutes for 36 minutes (6 sets)
Odd :
15/12 calories ski erg @moderate pace 800/1000 cal+
5 power snatch @60% (singles)
10-20m hs walk or 2-3 perfect wall walks
Even
10-20m hs walk or 2-3 perfect wall walks
5 power clean&jerks @60% (singles)
15/12 calories ski erg @moderate pace 800/1000 cal+

so 3 times both sets, alt time odd, even, odd, even, ..