Afternoon 1: 90 min

1.Own skill
A. HSW practice for 20 min
B. BMU practice for 20 min
- 1 2 3 3 4 5 = 18 reps

2.JG PP 27.8.2018
A. 3 x 8 Turkish Get-ups on each arm, 60 s rest between sets
3 x 12 kg
B. Accumulate 2 minutes or pronated passive hang (overhand grip) – shoulder width grip
C. Accumulate 2 minutes of supinated passive hang (underhand grip) – shoulder width grip
D. Accumulate 2 minutes of front support walks
E. 3 rounds:
- 20 palm push-ups
- 20 extensor push-ups
F. Core Stability
3 rounds:
- 20s straight arm plank
- 20s unilateral straight arm plank on each
- 20s bilateral straight arm plank on each side (
G. 3 rounds:
- 10 crab extensions with 180 external rotation
- 10s top of crab extension hold with 180 external rotation
- 10 crab extensions with 90 external rotation
- 10s top of crab extension hold with 90 external rotation
- 10 crab extensions with neutral hand placement
- 10s top of crab extension hold with neutral hand placement
- 60s rest

Afternoon 2: 90 min

1.Strength
A. Back Squat 5x4 @ 85%+ > 90 kg x 0.85 = 76.5
- 3 High box jumps after each set
- Rest as needed

B. 3 rounds:
10+10 Staggered stance RDL - 30 kg
10+10 Bulgarian Jump squat
15+15 Side crunches from hollow

For time:

• 5 ring handstand push-ups
• 5 squat cleans, 185 / 125 lb.
• 10 strict handstand push-ups
• 10 squat cleans, 155 /105 lb.
• 20 handstand push-ups
• 20 squat cleans, 135 / 95 lb.
• 40 ring dips
• 40 squat cleans, 95 / 65 lb.

EMOM 21:
1. 10 Dumbbell Burpee Deadlifts 2x22,5/15
2. 15/10 cal ski/bike
3. 20/15 cal row

3-3-3-3-3 of:
BB Push Press
70% of 3 @ 9 RPE 3 reps
75% of 3 @ 9 RPE 3 reps
80% of 3 @ 9 RPE 3 reps
85% of 3 @ 9 RPE 3 reps
75% of 3 @ 9 RPE 3 reps
Use load of last week 3 @ 9 RPE

3 rds:
15/12 cal Air bike
8 TnG Power snatch (~50%)
Rest 2min...

Rest 3min...

3 rds:
15/12 cal Air bike
8 TnG Power ckean + jerk (~50%)
Rest 2min...

Rest 3min...

3 rds:
15/12 cal Air bike
8 Thruster (~50%)
Rest 2min...

*Go hard!

40 mins cardio with interval
1 min row
1 min ski
1 min AB
1 min rest

First 2 rounds warm-up on steady pace
3rd round full speed
4th - 8th steady pace
9th round full speed
10th round cool down on steady pace

Barbell High Pull 4x8 reps.

Start up
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

2rds
10 pass through
10 halo
10 p2b

Metcon/*Rx(25)
3rds
10 bench press
10 dips

20 cal row

3rds
8 strict pull ups
8 bicep curls

20 cal airdyne

3rds
6 bent over row
6 tricep push ups

20 jing jang

3rds
4 db press(hvy)
4 s/a row per

20 burpees

Finisher
2 min s/a para stretch
1 min chest opener
50 sit ups

3 sets of 10x dB press at 2x15kg sitting down
2000m ski erg
2000m assault bike

Clean high pull 10x2