EVERY 2min X 6:
4-4-3-3-2-2x split jerk
→ lisää painoa krs väleissä

Tanko räkistä kyytiin. Aloita kevyestä ja lisää painoa vähitellen. Toistot yksi kerrallaan rauhassa!
→ Teknisesti hyviä varmoja nostoja! Jätä varaa lisätä painoja seuraavilla viikoilla!

GHD abs 4x10

Week 1
1. Deadlift (week 1/8)
Build up to a heavy single or 1 RM
Sets: 8-5-3-2-1-1-1-1

1. Superset - 3x A) Strict pull up 3x6 @rpe7-8 sc: 3x3 weighted negative pull up/ 12 heavy ring row

B) Strict ring dip 3x6 @rpe7-8
sc: with band/feet assisted/box dip

1. Core - 2-3 sets of: A) superman hold 40” B) KB pull through 8/8 C) one leg hiptrust (on bench) 10/10

4 sets of ( alt. A & B ) ( total 16 mins)

A)
In 1 min, for max reps of:
9 Lateral Burpee Over Bars
max reps in remaining time Power Snatches, 50/35kg
Rest 1 min
-- then --
B)
In 1 min, for max reps of:
2 Rope Climbs / 2 half rope climbs
max reps in remaining time Front Rack Lunges, 50/35kg
Rest 1 min

Rope climb efficiency
1. 2 x 1 Jump on the rope + 5" hang
2. 1-3 rope pull up (opt. : feet supported )
3. 2-4 leg raises on rope
4. 1-2 seated hooking practice
5. 3 x 1 jump on rope + hook + stand

Optional:
3 rounds for quality of:
12 Feet Elevated Ring Rows
Wall Facing Handstand Hold, 30 secs

Ring Muscle up

E2MOM, 5 rounds
1-6 ring MU
160m run (2 rounds)

7:00 Basic Endurance CrossFit
8:00 Kipping movement, technique

6x3 Shoulder Presses @70%
- Rest 1:30-2min btw sets
- This probably feels pretty light, so dead stop each rep on the shoulders, don't bounce!

40 cal machine
40 air squat
40 pull up
40 push up
40 sit
40 box jump
40 up & down
40 kbs 24/16kg
40 ttb
40 cal machine

cap 30min

Deadlift, rest 3:00 b/t sets

Build to heavy 3 (H3) @ RPE 7 (3 RIR)
+
1 x 10 @ 70-80%H3