3 rounds
10m HS-walk
3 deadlifts 180kg/120kg
10 box jumps 60cm/50cm

1a) Strict Chin-ups: 4 x 5-8. Rest 45s.
1b) Push-ups on Kettlebells: 4 x 12-20. Rest 45s.

Goal: 4 challenging work sets

Ring dip 4x6

A.
EMOM x6:
1.) Row/Bike/Run
2.) Squat + twists + Hip up/down
3.) Shoulder taps + Mountain climbers

EMOM x4:
1.) 5-8 Deadlifts + 5-8 Front squats
2.) 5-8 Shoulder press + 5-8 Good mornings

Mobility:
- Lunge complex
- Front rack
- Ankles/Calves
- Pigeon stretch
- Couch stretch

B.
Clean & jerk technique:

1.
3-position Clean Pull (0:00-5:00)
4x3

2.
Tall squat clean (5:00-10:00):
4x3

3.
Pausing Split Jerk (10:00-15:00):
4x3

4.
Power Clean & Split Jerk (15:00-20:00)
4x3

C.
AMRAP 10min.:

Right hand:
4 One hand Power snatch (w/ db)
4 Push jerk
4 OH-lunges

Left hand:
4 One hand Power snatch (w/ db)
4 Push jerk
4 OH-lunges

(Rx: 22.5/15kg)

• Ohjeistus:

• B: Keskity tekniikkaan. Pidä kuormat hyvin kevyinä.

• C: Suorita aina 12 toistoa per käsi ennen, kuin vaihdat kättä. Kuorman tulisi olla sellainen, että jaksat tehdä kyseiset 12 toistoa aina putkeen.

• Askelkyykyt tehdään vuorojaloin.

• Keskity laatuun. Pidä tasainen tahti. Pidä tarvittaessa taukoa aina 12 toiston välein. Tavoittele siis suorittaa 12 aina putkeen.

Warm up
3 rounds
:30 Mtn. Climbers
10 ALT Step Back Lunges (Total)
5 Push Ups to Downward Dog

Metcon

10min AMRAP
20-30 Step Back Lunge (right)
10-15 Hand Release Push Up
20-30 Step Back Lunge (left)
10-15 Hand Release Push Up

Rest 2 mins

10 min AMRAP
20-30 Step Back Lunge (right)
10-15 Hand Release Push Up
20-30 Step Back Lunge (left)
10-15 Hand Release Push Up

On lunges same leg do all the reps 20-30. then do push ups , then you do
all lunges with other leg, then push ups and so on..
Also Carry Single KB or DB on your right/left shoulder during lunges .

Accessory Work

3 Rounds:
10-15 Db Bent Over Rows (each side)
15 Single Leg Calf Raises (each side)
1:00 Side Plank Hold (each side)

Every 5:00 x 5 sets:
400 Meter Run/Row/Ski/
15 USA Swings @24/16kg
3-5 Wall Walk/Climb

Rx+: 8m Handstand Walk

HS walk practice 12-15 mins
- weight shifting practice
- Shoulder taps (wall, box)
- kick ups to handstands ( hold 10-15 sec )
- HS side walk around box

Devil press 5x6

Takakyykky

6 x 4 x 80%

Panda pull

2x2x50%
2x2x55%
2x2x60%
2x2x65%

Leuat 3 x 12
Dipit 3 x 12
Vatsat 3 x 40

Tee jotain kevyttä ja palauttavaa tai ota kokonaan rennosti! :)