2 Rounds
10/side Xiao Pengs
20-second hang from a bar w/ribs locked down
2 Scapular swimmers (prone position)
+
2-3 Rounds
6 Banded scapular floor angels
4/side Tall-kneeling KB halos
3/side Single-arm KB windmills
2/side Kinetic hamstring stretch + hold the last rep for 10-sec
+
2 Rounds for quality
5 Scapular pull-ups
5 Arch hold push to hollow holds (3-5 sec in each position)
5 Tension swings (sponge/block between feet

Seated strict press

24-30 @ 75-86%1RM strict press, rest 3:00 between sets

IF you did the session last week, add load as per instructions (see below)
– Otherwise, choose a starting weight within % range that you think you could do 8 reps with.
– We are using a “rep/set target” progression for this lift
= Aim to hit 24-30 reps with target weight in as few sets as possible.

Warm Up
2 rounds
2 min cardio machine
10+10 single leg hip bridges
10 db hang clean&jerks
5-10 burpees
5-10 kipping pull ups

Metcon
2 rounds
12 db hang clean&jerks @RX weight
5 burpee bar muscle ups / burpee c2b pull up
rest 1:1
2 rounds
10 hang clean&jerk @+2.5kg to RX weight
4 burpee bar muscle ups / burpee c2b pull up
rest 1:1
2 rounds
8 hang clean&jerk @+5kg to RX weight
3 burpee bar muscle ups / burpee c2b pull up

Gymnastic Skill&Strenght
3-4 sets
40-50 seconds of double unders/crossover single unders + 4-8 strict hspu
rest as needed

Strenght and Conditioning
1 set
12 reps double db thrusters
rest 1 min
9 reps of double db thrusters
rest 1 min
6 reps of double db thrusters
same weights than on hang clean&jerks but 2xpieces of dumbbells

rest 3-5 min

1 set
4-5 legless or 5-6 normal rope climbs
rest 1 min
3-4 legless or 4-5 normal rope climbs
rest 1 min
2-3 legless or 3-4 rope climbs

lets repeat the rope climb workout from 4 weeks ago.

LÄMMITTELY
Vahvistavat
2 kierrosta - 45-60s./liike
1. Soutu vk
2. Pull over vk
3. Pystypunnerrus vk
4. Lapapunnerrus
5. Ylivienti päinmakuulla vk
6. Olkavarren kierrot kp

Liikkuvuus
1 kierros
1. Rangan ojennus rullan päällä
2. Olkavarren sisäkierto selinmakuulla kp
3. Kylkimakuulla käden pyöräytys yläkautta
4. Kylkimakuulla käden avaus taakse
5. Skorpionikierrot
6. AKK

CORE <3 HARTIARENGAS
2 kierrosta - 30s./liike
1. Lankussa vastakkaisten raajojen kosketus
2. Käsilläseisonta
3. Dynaaminen sivulankku

AMRAP 12min
6 x punnerrus
6 x hyppyleuanveto
6 x wall ball
6 x sumo mave

Cash in: 10+10m DB OH walking lunges 15-20/10-15kg

Then 3rds:
-6 1-arm alt.devils press
-10cal ski/AB (alt.)
-12 leg raise/ 6 t2b

Cash out: 10+10m DB OH walking lunges 15-20/10-15kg

6x:

-high hang squat snatch
+ hang squat snatch
+ low hang squat snatch

*build up to max
*rest as needed

3-4 sets:
10/10 Banded Bulgarian Split Squats (w/ medial band pull)
10/10 Copenhagen Lifts
15 Banded Hip Bridges (band under the knees)
10/10 Eccentric Lateral Box Step Down 30/40cm (heel touches the ground)

Voima
Front squat/goblet squat 5x5
-nouseva paino
-rest 2min

WOD
For time
21-15-9
Push press
Air squat

Kevyttä hölkkää 35 - 40 minuuttia

Clean and jerk

A1. Halting clean and jerk – 3 x 1 @ 65-70%1RM clean and jerk, go every 1:30-2:00
A2. Tempo clean and jerk – 3 x 1 @ 65-70%1RM clean and jerk, go every 1:30-2:00
A3. Clean and jerk – 3 x 1 @ 65-70%1RM clean and jerk, go every 1:30-2:00

Notes
– Pause at the knee on the halting clean
– Tempo: 3 sec from floor to mid-thigh
– Build up within the percentage range on each set if you can