Take 15-20 minutes to build to today’s 1-RM Split Jerk

KB Windmill: 3 x 6 ea. Rest 30s.

Skill
Spend 10min going over pistol progressions
-knee tracking test
-feet together squat
-sl box
-ring supported pistol
-heel elevated

Wod
Beginner
5 rounds
Hs / pike hold - 15-20sec
Pistol progression left leg 5 reps
Pike/press up 5-10
Pistol progression right leg
1min rest

Intermediate
5 rounds
Hs hold 20-30sec
Pistol progression left leg 5reps
Strict hspu 5-10
Pistol progression right leg 5 reps
Hs hold 20-30sec
1min rest

0-3 3x power clean (40kg)
3-6 3x power clean + 1 front squat (40kg)
6-9 3x power clean + 2 front squat (40kg)
9-12 3x power clean + 3 front squat (40kg)
12-15 1x power clean + 1 jerk (40kg)
15-18 1x clean + 2 jerk (45kg)
18-21 1x clean + 3jerk (45kg)
21-30 1x clean + 1jerk (50-52kg)

Build up to a heavy set of 2 front squats
4s pause at the bottom on the first front squat

Mobility

3 "Giant Sets":
Max Strict Ring Dips
12 Barbell Bent Over Rows
18 Weighted Glute Bridges
14 Weighted Sit-Ups
200 Meter Double Dumbbell Carry
Rest 2:00 between efforts.

• On the 200m Double Dumbbell Carry: First 50 meters - One DB overhead, one DB front rack.
• Second 50 meters - Same as first 50m, but changing sides. *Third 50 meters - Hang position (farmers carry).

• Fourth 50 meters - Both in front rack position.

• Athlete's choice on all loadings.
  Not for score, but for quality movement.

A: Push press 5x3

B: 10 min amrap
3 box jump overs
6 ttb
9 rkb swings

Inga bokningsbara pass idag.

4x6, tempo (3s lowering)

3 Sets of 5:
Muscle Snatch
Sets at 35%, 40%, 45%.

Followed by...

3 Sets:
1 Power Snatch
2 Snatch Grip Push Jerks (behind the neck)
3 Overhead Squats
Sets at 45%, 50%, 55%.