Alkavalla 3min 24min ajan

1. Soutu/pyörä rauhalliseen tahtiin
2. 5-10 varpaat tankoon + 30-40 tuplanaruhyppy + 5-10 leuanveto (rinta tankoon), tämä osio valmis 75-90 sekunnissa!

4-5 rounds
1 ) 3-10 strict pull up
2) 8+8 DB row
3) 40-60m single arm farmer carry, D-ball carry
4) 15-20 hollow rock,
5) 1-2min machine/ run

Front Squat, build to heavy 5 reps and then 3x3reps @80% of todays heavy 5 rep set.
time cap for squats 20 minutes
First 5 blocks are for 5 reps and 6,7,8 block for 3 reps.

Tempauskompleksi, rakenna haastavaan painoon 15min aikana

1 raaka tempaus vastaanotossa paussi+valakyykky + 1 raaka tempaus hieman syvempään vastaanototossa paussi + 1 tempaus

6 rounds:

24 air squats
24 push-ups

24 walking lunge steps

400m run

Time Gap: 45min

5 kierrosta aikaa vastaan:

• 400m juoksu
• 15 valakyykky (N 30kg / M 45kg)

E90 sec power clean 5 x 1 rep @90%
-follow the %

For time:
400 m run
30 walking lunges
15 ring row
15 thruster
15 toes to bar / toes to elbow / scaled version
400 m row

Ring muscle up technique.
20 mins working on progressions

at the gym version


1.
Jerks

2 x 10 split jumps

2 x 5 strict press in split position

2 x 5 tall jerks

5 x 3 split jerks

*Technique work with easyish weights. First two movement with an empty bar just fo practice. Climb up to challenging set of 3 split jerks. Remember focus is in the split position - do not go too heavy.

2.
Conditioning
”Split triplet, ish”

5 Rounds for Time
5 Strict Pull Ups
100 Double-Unders
10 Dumbbell Hang Split Snatches (45/35 lb)
10 Dumbbell Hang Clean-and-Jerks (45/35 lb)
Time Cap: 20 minutes

This event is a modified version of Games 2019 event Split Triplet. Only the pegboard is changed into strict pull ups and Dumbbell weight is scaled into lighter weight. (Games weights were 80/55lbs) Remember the importance of scaling! Double unders should not take over 2 minutes and DB should not be too heavy. These are new movements for most so focus on technique.

OR

Anywhere version

1.
PVC or broomstick jerk technique

2 x 10 split jumps

2 x 10 strict press in split position

2 x 10 tall jerks

2 x 10 split jerks

2.
Strength
EMOM12
1. 8-12 Odd object single arm strict press (R)
2. 10-20 hollow rocks
3. 8-12 Odd object single arm strict press (L)
4. 10-20 arch rocks

3.
Conditioning
”Split triplet, ish”

5 Rounds for Time
1 wall climb
5 push ups
100 Double-Unders / Lateral hops over object
10-20 Odd object Hang Split Snatches
10-20 Odd Object Hang Clean-and-Jerks
Time Cap: 20 minutes

Choose reps according to your equipment. If it’s very light and easy - add more reps. Scale double under amount so that it won’t take over 2 minutes.

Video for jerk practise:

Here’s a video of the top women doing this event at the games.

Dumbbell hang split snatch

Dumbbell hang clean and jerk