Alkulämmittely:

3 kierrosta
1 min hölkkää
10 + 10 hyvä huomen kävely
10 + 10 ankkakävely
10 +10 askelkyykkykävely sivutaivutuksella
20 x pakarapotkujuoksuasel
10 x kehonpainokyykky

Treeni:

5 x
Juoksu portaiden tai mäen huipulle - kävely alas palautuksena
+ perään niin pian kuin mahdollista
5 x 200m tasainen sprintti - lepoa 1:1 eli saman verran kuin matkaan meni.

25 min hölkkä
10x mäkiveto, palaudu välissä minuutti
25 min hokihölkkä

“Annie meets grace”
50-40-30-20-10
Double unders
Sit ups

6 C&J after each round 135/95

*14:00 time cap

Power Snatch + Snatch

4 x (1+1) x 75%

Jerk

5 x 3 x 78%

Clean Pull

5 x 5 x 96%

Back Squat

1 x 5 x 75%, 3 x 5 x 80%, 1 x 3 x 83%, 1 x 5 x 80%

emom 12
M1) 15/ 10 cal row
M2) 6-10 toe to bar

3 Cycles, For Time:
3 Rounds of "Cindy"*
10 Clean-and-Jerks (135/95 lbs)
*1 round of “Cindy” is 5 Pull-Ups, 10 Push-Ups, 15 Air Squats. This workout is a combination of “Cindy” and “Grace.” Once completed the athlete will have done 9 rounds of “Cindy” and a full “Grace.”

Accessory in class:
EMOM 16
1) Pendlay row 10-12
2) Bar push up 8-10 (3-0-X-1)
3) Hollow rock 12
4) Rest

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outside of class
4 Rounds:
A1) 4 Box Assisted Strict Ring Muscle up
A2) 3 ring kip swing + 2 Pull to hip
A3) 8-10 Russian Push up (with roller)
1:1 rest after all 3 movements

Alternate between the two for 2-3 rounds, rest 1 min between rounds

1) Hollow Rocks (10 reps)
2) V Ups (10 reps)
3) Tuck Ups (10 reps)
4) Hollow Hold (10 sec)

1)Arch Rock
2)Arch Up:
3)Arch Hold:
-arms and legs fully extended
-feet knees together throughout
-neutral head position
-when rocking create uniform action front to back (equal lift from upper/lower 1/2)
-when performing arch up or hold, rise off ground as much as possible maintaining good position

Clean pull 3x3
Paino oma clean max

4 RFT
10 chest to bar pull-ups
20 hang power snatch 75/55
30/21 bike or 40/30 cal row

20:00 time cap