Myrphy prep:
Ft:

200m Run
5 Pull up
8 Hand release push up
12 Air squat

Nouse tekniseen hyvään painoon.

DL snatch grip + high snatch pull above knee + snatch pull below knee + very slow down

A)
4 rounds
6/6 single arm front rack reverse lunge + push press @as heavy as possible
4/4 windmill @light

B)
In every 90” x 6 rounds
Double KB complex
6 dead clean
4 alt. strict press
4 hang snatch
6 front squat

C)
2-3 rounds
16 seesaw row
8 hang clean
40 m front rack carry
@same weight

STRENGTH

3 sets of:
2-3 (Weighted) negative chin-up (5-8 seconds eccentric)
Rest 1 minute
6-8 Pike push-up
Rest 1 minute
10-15 Pike compression
Rest 1 minute

Rx+:
4-6 (Weighted) chin-up
Rest 1 minute
6-8 Box pike push-up or 4-6 strict handstand push-up
Rest 1 minute
10 Pike compression + 10/10 russian twist (bw)
Rest 1 minute

WOD

10 Rounds for time
4 Hand release push-up
6 Hanging leg raise
24 Double under/40 Single under

Rx+: Kipping handstand push-up, Toes to bar

Time cap: 12 minutes

ACCESSORY

Zottman curl
3 sets of 10-12 reps

STRENGTH

Every 1:30 x 6 sets
2 Paused back squat
- 3 seconds hold at the bottom
- Same weight across

WOD

3 sets
AMRAP 4 minutes
400/300m row
In the remaining time AMRAP of:
3-6-9-12…
Deadlift (60/43 kg)
Box jump step down (60/50 cm)
-Rest 2 minutes between sets-

Rx+: 500/400m, @85/60 kg

Goal: Finish the round of 9 each set.

ACCESSORY

Jefferson curl to squat on box
3 sets of 5 reps

Four rounds for max reps of:
60s of KB Swings
Rest 60 seconds
60s of Pushups
Rest 60 seconds
60s Box jump
Rest 60 seconds
60s pullups
Rest 60s

Niinkuin kirjoissa kirjoitettu

5x 5+5+5
Bicep curls + Strict press + Bicep curls to strict press

Vipunostot taakse 4x25

Pystypunnerrus käsipainoilla istuen 5x8-15

Vipunostot maaten 3x15-20

Pullover 3x15-20