3x10 tng Power snatch / Rest 2min
Rest 5min
3x10 tng Power clean / Rest 2min
Rest 5 min
3x10 Hang squat clean / Rest 2min

10 rounds for time:
300 m run
10 pull ups
20 push ups
30 air squats

200m run

15-12-9 rotating reps
* Squats
* Push Up
* Ring Row

200m run

Gymnastics Skills Warm-Up
Spend three minutes working on proper hand and foot placement for a kick to handstand

Immediately followed by. . .

Every 30 seconds, for 3 minutes (6 sets), complete:
Three-Quarter Handstand on Wall x 15 seconds

Followed by. . .

Two minutes of:
Freestanding Head Stand, Tripod or Headstand with feet on wall

Immediately followed by. . .

Every minute, on the minute, for 6 minutes (2 sets), complete:
Interval 1 – Donkey Kicks x 20 reps
Interval 2 – Finger Presses x 20 reps
Interval 3 – Hand Plank Shoulder Taps x 30 reps

Kehonhuoltoa ja alapyllyaktivaatiota

Käytä aikaa näihin

Pelkkä tanko, 3 kierrosta

7 x hipthrust
7 x hyvää huomenta
7 x rinnalleveto supersmooth suoraan olkapäille läheltä
7 x vauhtipunnerrus, keskity laskemaan tanko aina hyvin suoraan olkapäille toistojen välissä

Kumpparijumppaa, venyttelyä ja rullailua

Verryttele reidet, lonkat, ulkokiertäjät (eg pigeon), avaa rintarankaa pallolla ja rullalla ja kumpparilla, verryttele nilkat

3 rounds for time of:
Run 400 meters
30 squats
52.5KG push press, 20 reps

Box-kyykky 8x2x65%
Raaka Rinnalleveto 3x3
Etuheilautus kahvakuulalla yhdellä kädellä 100 toistoa per käsi
Kelkkaa palauttavana 10-20 työntöä

Box-kyykky 5x5x50%
Maastaveto 5x5x50%

Kevyesti alaselkää ja vatsoja + lihashuoltoa

Morning: 45 min

WU for 10 min
1.Weightlifting
A. Suggested snatch warm up
A. Power snatch – 12 x 1 @ 65%+, go every 75 seconds. Start @ 65%, move up on weight every 1 to 3 sets if moving well on all lifts, otherwise stay with the same weight.
35 35 37.5 37.5 40 40
42.5 42.5 45 45 45 45

Evening: 135 min

WU for 10 min
Skill: BMU practice for 30 min
BMU x 10 reps

B. Clean and jerk – build to a heavy set of 3 clean and jerks for the day, aim for 5 to 7 sets @ 80-90%1RM range
52.5 52.5 55 55

2.SPP (Conditioning)

A. 9 minute EMOM - warm up
(1) – 10 to 20 wall balls
(2) – 10 to 20 cal row
(3) – 30 to 60 double unders

B. CrossFit Games Open 16.1
20 minute AMRAP
25 ft OH (Overhead) walking lunge @ 42.5/30kg (95/65lbs)
8 bar facing burpees
25 ft OH walking lunge
8 C2B pull-ups

Result: 174 reps (6 + 18)
Previous: 146 reps (5 + 16)
185/193

3.Cool down
A. Assault bike for 10 minutes at very easy pace
B. Movement flow of your choice from video library

135 min
WU for 10 min
Skill: HSW practice for 20 min

1.Strength

A. Rotate through (1 set of each for 4 rounds)
A1. Back squat, rest 2 minutes before A2
1 x 8 @ 72.5-80%, heavier than week 1
1 x 6 @ 77.5-85%, heavier than week 1
1 x 4 @ 80-87.5%, heavier than week 1
1 x 10 @ AHAFA

A2. Strict press – 4 x 4 @ AHAFA (progress weight from last week), rest 1 minute before A3
30 31 32 32

A3. Weighted strict chin up – 4 x 4 @ AHAFA (add load each set, progress weight from last week), rest 1 minute before A1
10 12 13 13

2.Conditioning

WARM UP
A1. Individual specific mobility work
A2. 3 rounds: 1min on : 1min off
A3. Thoracic Flow

CONDITIONING

A. Rowing intervals
3 x 10:00 work*, 3:00 active rest
*low rate at <24spm
Rate: 18, 18, 19
Total cal: 133 134 137
Avg. cal/h: -, 808, 822
Avg. 500m: 2.13.2, 2.12.1
153/166, 153/166. 158/165

3.Cool down
A. 5 minute assault bike or row, HR (Heart Rate) < 140
B. Thoracic Flow