Snatch + Hang snatch + Overhead squat

Build to heavy complex of 1+1+1

– Build up to a daily heavy on the complex. This is one unbroken set.

Run 45min for cardio

Push Jerk

E90SEC X4-6:

• 4 Push Jerk (Touch n Go) *@2-3 RIR

Split Jerk

E2MOM X6-8

• 1 Split Jerk (1s Pause in Catch) *RIR 0-1

Gymnastics

A) rMU Practice for 5-10min

B) EMOM 16:

1: 1 Set of rMU
2: 45s Ski (Easyish)
3: 35 Heavy DU
4: 15-20 T2B

Strength

A) 3x Superset:

• 5-10 Ring Pull Up + 10-20s Hold On Top
• 10-15 Kipping/Assisted Ring Dip

*rest 3min between rounds

B) 3x Superset:

• 10/10 Bent Over DB Raise
• 10-15 No Feet Muscle Snatch (empty BB)

*rest 3min between rounds

Lämmittely 8 min

EMOM5
Clean pull + 2 hang muscle clean + 2 hang power clean + 2 strict press

Complex
Power Clean + Front Squat + Hang Power Clean
60-70%
15 min

From the rack
Jerk Drive + Jerk
60-70%
10 min

Accessory
3 rounds
KB shrugs 15-20
- 20 sec rest -
Handstand scapula push up 15-20
- 1 min rest -

Warm Up
Band Pulls + Banded Hip Activation

Metcon/Accessory work (60 minutes) at 55-65% effort
2 sets
4 min bike erg + 5/5 step ups@60/75cm + 10/10 db row @15/22.5kg
2 sets
4 min bike erg + 5/5 single leg crossbody rdl @10/15kg db + 10/10 db half kneeling arnold press @10/15kg
2 sets
4 min bike erg + 10 cossack squat + 10/10 windmill @5/7.5kg
2 sets
4 min bike erg + 5/5m quadtruped walk + 30 russian twists @5/10kg
Voit halutessasi ottaa hiihdon tähän mukaan. Eli bike ergiä silloin 16 min total ja 16 min ski total.

5*60%
3*70%
2*80%
2*90%
1*95%
1*103%

DL 4 x 12

Zone 1:
-Barbell Lunge x 6 (left 6 then right 6)
-offset BB back squat x 6 (per leg)
-Rest 30s

Zone 2:
-Handstand wallwalk/Handstand box stepx3
-DB Bicep hammer curl x 6 (per hand)
-DB French press x 8
-Rest 30s

Zone 3:
-Row 300m
-Pike Crunch/Pike with rowerg x 8
-Rest 30s

Zone 4:
-Seated Sled pull YGIG (Use only hands=no hip hinge)

Zone 5:
-Jog moderate pace(3% inc)

-1 round
-7,5min / 45s
-Heavy weights in zones 1, 2 and 4
-Make sure to use rest within zones

stage pull + power clean + squat clean practice

5' EMOM: 1 power clean + 2 squat clean

2 Rounds
8 Scapula push-ups
8 Hand release push-ups
8 Tension swings
+
2 Rounds
6 Burpee box jump overs
8 V-ups
10 Wall balls
+
1-2 Rounds
5 Back support slide throughs
5 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 v-up snap
+
3 Rounds @ workout pace
1 Ring muscle-up
3 Burpee box jump overs
6 Wall balls