4 Sets - Shoulder and hip focused activation and stability
2 Turkish Get Up R
10m Quadruped Crawl
2 Turkish Get Up L
10 Alternating Box Step Ups (tall box - focus on keep torso tall throughout step)

6-8min - Continuous Moving
30sec Jump Rope (single or double unders)
8 GHD Hip Extensions
20sec Hollow Body Rocks

4,4 km

• (1+1)-(1+1)-(1+1)-(1+1)-(1+1)-(1+1)-(1+1) of:
BB Squat Clean (3’’ pause) + Hang Squat Clean
Riscaldati progressivamente e poi in 4 sets arriva sino ad una (1+1) quasi massimale dopodiche con
il 90-95% di quell carico fai altri 3 sets.
Pause above the knees.

10 kierrosta aikaa vastaan:

• 10 penkkipunnerrus (N 42,5kg / M 60kg)
• 10 hauiskääntö tangolla (N 15kg / M 20kg)
• 10 swingi (ven.)(N 24kg / M 32kg)
• 10 istumaannousu

Skaalaukset tarvittaessa siten, että kaikki toistot menee UNBROKEN.
Hauiskääntö tiukkana, kyynärpäät kyljissä ja alhaalla täysi ojennus. Ylhäällä tanko koskettaa rintaa. Muu kroppa pysyy paikoillaan.

DeadLift 1RM
Find Todays 1 rep max

comment your max reps @ 90% of todays max

120 min

1.Own skill
A. Bfly pull up practice for 15 min

2.JG PP 19.7.2018
B. Capacity
- 3 minute AMRAP of butterfly pull-ups in sets of 3 only
- Small butterfly pull ups, total of 7 sets = 21 reps

Rest 3 minutes
- 3 minute AMRAP of kipping TTB in sets of 3 only
- Total of 13 sets = 39 reps

C. Accessory, 3 rounds:
- 10 support swings
- 10 bottom of dip swings
- 20 LYTP

3.Conditioning
A. 0:00-10:00
2-4-6-8-10-.. Shoulder to overhead 35kg
10+10m Double KB Walking lunge between sets - 16 kg
Result: 3 clean & jerk @ round of 12

B. 10:00-15:00:
Heavy single in Clean
Result: 60 65 67.5 kg

15:00-18:00 Rest

C. 18:00-23:00:
5min AMRAP:
6 Thrusters @ 35kg
10 KB Swing
- All out!
Result: 5 rounds + 2 thruster = 82 reps

130 min

1.Own skill: HSW practice for 15 min
- PR 20 steps! :)

2.JG PP 19.7.2018
A. Ring muscle ups, complete:
- 5 x 5 ring swings
- 5 x (3 ring swings + 2 hips to rings + 3 ring swings)
- 5 x (1 ring muscle-ups no dip + 1 hips to rings)
- scaled to 1 ring muscle up no dip
- total of 9 x 1 ring muscle ups no dip

3.Strength
A. Pause Back Squat - 3x3

4.Conditioning
A. For time:
300m Air runner
5 Rope climbs
30 Deadlift @ 70kg
5 Rope climbs
300m Air runner
Time: 10.06

135 min

1.JG PP 18.7.2018
A. Foundational development, 3 rounds:
- 30s alternaing single arm passive hang
- 8 unbroken Turkish get-ups on each side - 8 8 8 kg
- 20 reps of each LYTP variation
- 20 band pull aparts

B. Core Conditioning, 2 rounds:
- 12 GHD sit-ups with a 10s horizontal pause on reps 4, 8 and 12 - 5 kg
- 12 GHD hip extensions with a 10s horizontal pause on reps 4, 8 and 12 - 5 kg
- 15 GHD side crunches on each side
*If possible, add weight, but keep this unbroken. You can rest between rounds.

2.Own skill
A. Ring muscle up practice for 40 min
- Ring swings 3x5
- Rocking arch drill 3x5
- Jump turn 3x3
- Hips to rings 3x2
- Muscle up no dip - 3 x 1 reps + partner assisted 5 x 1 reps = 8 ring MU

3.Weightlifting
A. EMOM x 8:
5 Push jerks - 45 kg
-Rest 2min-
B. EMOM x 8:
5 Power cleans - 45 kg

4.Conditioning
A. EMOM x10:
4 Burpees
8 Wallball @ 20lb
All wallball unbroken
170/183

150 min

1.JG SC 15.5.2018
A. 2 rounds:
- 5 TGU/arm
- 30 s. ext. rot. planche lean
- 8 push up
- 8 ring row

B. 2 rounds:
- 30 s. L-sit hold
- 10 strict ring dips w/2 sec. neg.
- 10 wide pull ring rows
- 10 bottom of dip swings
- 10 strict T2B

2.Own skill
A. HSW practice for 15 min

B. Bfly pull up practice for 25 min
- Drills
- Attempts

3.Weightlifting
A. 3 sets of 3-position snatch: above knee, below knee, floor
35 37.5 37.5
B. 3 sets of 2-position snatch: below knee, floor
37.5 40 40
C.3 sets of snatch
42.5 45 47.5

4.CF JKL wod