Optional Accessory

CONDITIONING

For time:
Row 1000m
90sec rest
Row 750m
60sec rest
Row 500m
30sec rest
Row 250m

Overall RPE 3 to 4. Each set should be done with faster pace.

Vauhtipunnerrus Max1
-jätä vähän varoja, 2vkn päästä sama uudestaan

Pystypunnerrus 5x5
-kaikki sarjat samalla painolla
-saa olla raskas, mutta 1-2 toistoa varoja

Leuanveto 5x5-8 TAI Ylätalja 5x8-15
-myötäote

Seated box jump

5 x 3, go every 1:30-2:00

Block snatch + Overhead squat – 5 to 7 x 2+2 @ 73-78%, go every 1:00-2:00

OR

Hang clean + Front squat + Jerk – 6 to 8 x 1+1+1 @ 70+%1RM CnJ, Go every 1:30

Warm Up
2 rounds
2 min cardio

20 plate hops
10 plate row
10 plate gtoh
5+5 plate halos
5+5 single arm plate press

Skill (20-25 min)
Kipping Pull ups
Kipping HSPU

Metcon
20 min amrap
20-40 double unders / 40-80 single unders
10 kipping pull ups / banded strict pull ups
10 box jump, step down / box step ups
10 kipping hspu / box hspu

A)
4 rounds
6/6 single leg deadlift (rx: double KB, scaled: single KB )
5 Z-press complex: right – left-both

B)
AMRAP 13’
5x(1 single arm swing 1 single arm snatch -right )
5x(1 single arm swing 1 single arm snatch -left)
20 alt. bodyweight box step up

C)
TABATA 8x 20”work-10”rest
(weighted)front plank

Strict ring muscle-up prep – 2 to 3 rounds

3 Active/passive shoulder extension mobility exercise (use a stick, each position 10-seconds)
5 Back support slide throughs
3 Box Russian dips
0:10-0:20 Ring support hold (thumbs out)
5 Supine arch hold (2-sec) snap to hollow hold (2-sec)
0:10-0:20 Bottom of ring dip hold
5 Supine arch hold (2-sec) snap to a Russian v-up snap (or Straight leg v-up snap)

Barbell Cycling Skill

3 Sets @ increase load each set (start w/ empty barbell)

3 Hang muscle snatches
3 Behind the neck snatch grip push presses
3 Hang power snatches
3 Overhead squats
3 Power snatches

Merkkaa paras 3 rm paino.

Alternate A1/A2

A1. Strict ring dip – 4 x 8-12 @ RPE 8-9 (1-2 RIR), rest 1:00 before A2

A2. Wide grip bent over row – 4 x 8-12 @ RPE 8-9 (1-2 RIR), rest 2:00 before A1