• Ring Dip 3x 12 90 sec rest
• Big Kip (on rings) accumulate 20 reps - make the hip go booom!
• Chest to ring pull up accumulate 30 reps ___
• perform anyhow
• use bands if needed

500m row
10 scap push up
10 banded dead bug
20 band pull appart

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• Alternating Tabata Hollow I Arch Holds (8 x 20:10)
  
• Accumulate 50 shoulder taps
  
• weighted Pass Throughs/Dislocates 3 x 90secs (SLOW & ribs locked down!!)
  
• Scapula Push-ups (retract/protract) 5 x 20
  
• Inchworm to extended plank hold (10 x 10 sec hold)

2x
500m row
20s. HS hold (wall)
10 scap pull up
10 v ups

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EMOM 20

M1) 10m HS walk
M2) 12 T2B
M3) 12 (UB) HSPU
M4) 15 GHD sit ups

HUOLTAVA KEVENNETTY VIIKKO
muuta puuhastelua esim. alakerran tarjonta Basic Endurance / Kehonhuolto / Mobility / Wod kevennetysti 😊 / hieronta

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LÄMMÖT kesto 20 min
HUOM!! kaikki lämmittelyliikkeet tehdään tunnin alkaessa, etukäteen voit tehdä esim. omat liikkuvuus harjoitteet jne.

2 rounds:
8 Box Stepping - astu boxin päälle, vapaa jalka koukistuu reippaalla vauhdilla vartalon eteen
10 OH Duck Walk, lintti
5 + 5 Slowly Scissors - uloshengityksellä tiivistä vatsaa, ime napaa sisään nosta toista jalkaa 5cm irti lattiasta ilman, että lantio kallistuu tai kiertyy. Sisäänhengityksell laske jalka ja tee toinen.
2-5 + 2-5 Inchworm One Leg Push Ups - siirry punnerrus asentoon yhden jalan mittarimadolla, tee yksi punnerrus ja kävele käsillä takaisin ja nouse seisomaan - tee toinen puoli.
4 + 4 Pistol Squat

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1-2 rounds: Jerk Grip
3+3 Stepping Split Jerk (First Step On The Back Foot And Second Front Foot In Rhythm)
3+3 Tall Split Jerk (Standing On Toes + BB On The Head)
3+3 Split Jerk + Jerk From Split + Split OH
2+2+2 Tall Squat Jerk (Standing On Toes + BB On The Head) + Pause (dip) Power Jerk + Power Jerk
2+2+2 Sots Press + Push Press + Squat Jerk

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POWER SNATCH + OHS
2[3+1]@50%, 3[2+1]@60%, 2[1+1]@65% te-% pal 2min

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CLEAN DEADLIFT + HIP CLEAN
1+3@nousu 50%, 4[1+3]@50% rive-% pal 2min

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SPLIT JERK niskasta, teline
2x3@50%, 3x3@60% ty-% pal 2min

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PUSH PRESS teline
3x4@50% ty-% pal 2 min

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BOX BACK SQUAT (90°)
4@50%, 4@60%, 4x4@70% tk-% pal 2min

Accessory Work
4 rounds
80m farmers walking with 24/32kg kb's
8-12 strict hspu
40m sandbag carrying (bear hug hold)
rest 15-30s bwn movements and 2 min after full round

Cool down
2-3 min light cardio
1-2 min cobra to downdog pose
1-2 min russian baby maker strech
1+1 min tricep strech

Block Clean ( mid thigh)

5 x 2 x 75%

Snatch Balance

2 x 3 x 80%, 1 x 3 x 84%, 1 x 2 x 84%

Push Press

3 x 3 x 87%, 2 x 3 x 90%

Muscle Snatch

2 x 3 x 76%, 2 x 2 x 79%

3 sets:
10 Strict TTB
15 KB swing

• Row/Bike/Run 2min.

• 1 rnd:
  60s. Spider lunge w/ twist
  60s. Up/down dog
  60s. Side squat

• Row/Bike/Run 1min.

• 2 rds:
  6 Deadlift
  6 Hang Muscle clean
  6 Front squat
  6 Press

• Mobility...

• 3x 3-position clean

• 3x3 Pause (Knee Level) Clean
  Add weights btw sets.

Facepulls 100 toistoa
-lämmittelyliike

Penkki 3x1x85%

Kyykky 3x3x75%

Kulmasoutu 5x10

Handstand Walking Practise
Kick To Handstand and Hold against wall or Free hold (5 min)
Shoulder taps on Wall climb position 2x10-20 reps then 2-3 wall walks
Hs walking 5-10 mins or make emom/every 1.5 min .. x 3-5 and do some short distance straight or with turnover

Cool down
2-3 min light cardio
1+1 min adductor smash with roller
1+1 min quad "sides" smash with roller
1-2 min upper back smash
1-2 min upper trap smash with tennis/lacrosse ball against rig

5 rounds for time of:

• Row 500 meters
• 7 thrusters

♀ 95 lb. ♂ 135 lb.