3 x 7 seinäkyykky

Mobility

120 min

1.Jacked gymnastics
A. 3 rounds:
- 1 round of Gymnastics Swimming
- 10 supinated lateral DB raises
- 10 DB internal - external rotations (full ROM)

B. Own skillwork:
- Ring MU progressions
- Ring MU 5 x 1 reps

C. Gymnastics Strength & Conditioning with Integrated Mobility 18.1 - Scaled (AMRAP - Rounds and Reps)
20 minute running clock:
A1: 2-5 unbroken box assisted strict ring muscle-ups > 2 singles, not UB
A2: 20s of crab extensions with 90' external rotation
A3: 5 strict HSPU > abmat + 5 kg plate
A4: 20s of bench shoulder flexion pulses
A5: 20s chin over bar hold
A6: 5 strict TTB
A7: 5 Jefferson curls (20kg/ 15kg barbell)
Result: 3 rounds + 2 MU

2.ATP workout

3 rounds for quality:
20 GHD Sit-ups
10/10 Single Arm Kettlebell Squat Clean thrusters

10 False Grip Chest to Ring pull-ups

Death by handstand push ups
1 the first minute, 2 the second, 3 the third etc.

got to 12 + 9 in the 13th

3 rounds

run 400m
20 thrusters 95#

21-15-9 reps for time of:
225 pound Deadlift (80kg)
95 pound Thruster (40kg)
(10:50)

STRENGTH: POWER SNATCH

7X2 (7 SETS OF 2 REPS)
WORK UP TO A HEAVY DOUBLE AND USE THE SAME WEIGHT FOR ALL 7 WORKSETS….

130#

CONDITIONING:

A. 1-2-3-4-5-6-7-8-9-10
POWER SNATCH 115/70
BOX JUMP OVERS 24″/20 ****

WOD:
11:40RX

500m

Alternated breast and free every 2 laps

Squat:
3 x 240
3 x 275
3 x 310

OH Squat:
5 x 95
5 x 115
5 x 125

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