Tekniikkaa + työsarjat

A,
Complete as many rounds as possible in 30 mins of:
2 rounds of:
5 Strict Pull-ups
10 Push-ups
15 Air Squats
--then--
Row, 500/400 m

Goal: 8+ rounds

B,
For quality:
50 Band Pull Aparts
5 Prone Snow Angels, pick load
50 Band Face Pulls
5 Prone Snow Angels, pick load
50 Banded Straight Arm Pull Downs
5 Prone Snow Angels, pick load

Weighted “Baseline”
500m Row
40 DB squats
30 Situps with plate
20 Pushups plate on back
10 Weighted Pullups

1 round
50x jump rope
4x KB high pull
4x sit ups
4x KB swing OH
4x v-ups

2 round
50x jump rope
6x KB high pull
6x sit ups
6x KB swing OH
6x v-ups

3 round
50x jump rope
8x KB high pull
8x sit ups
8x KB swing OH
8x v-ups

4 round
50x jump rope
10x KB high pull
10x sit ups
10x KB swing OH
10x v-ups

5 round
50x jump rope
12x KB high pull
12x sit ups
12x KB swing OH
12x v-ups

6 round
50x jump rope
14x KB high pull
14x sit ups
14x KB swing OH
14x v-ups

5 kierrosta
5x power Clean + Front Squat + Push press

Against a 2-minute running clock
300/250 Meter Row
Max Reps of Strict Handstand Push-Ups

Rest 2 minutes, and repeat for a total of three (3) sets. Note number of handstand push-ups per set, then sum them for your overall score.

Every 2 minutes, for 20 minutes (10 sets):
Split Jerk with a 2-second pause in dip & 2-second pause in Receiving x 2 reps

*Sets 1-2 = @ 65%
*Sets 3-4 = @ 70%
*Sets 5-6 = @ 75%
*Sets 7-10 = @ 80%

15min amrap
rkb swing @24kg

A,
Box Jump, pick height : 5x3

Rest 2 mins between sets.

Work on maximal height but something you are confident you will get with all 3 reps.

Rest 1:30-2 mins between rounds.

B,
3 rounds for time of:
20 Box Jumps @60/50cm
10 Power Snatches @52/34kg

Goal: Sub 8 min

C,
weighted GHD Hip extension 20-20-20

Use the heaviest weight you can for each set.
Rest as needed between sets.

Recovery weight

160m run

2 rounds:
5 push up
10 pull up
15 air squat

160m run