1.) Dip power clean+thruster 4×3+3
2.) Power clean +jerk 6-8×1
3.) Bench press w/pause @chest 5×5
4.) 3×
A.1) heavy Farmer walk 30m
A.2) half kneeling press ×10
A.3) Russian twist ×20

Shoulder press, 10 sets

500 m row
30 ktb swing + 30 push up X 4 round;
3 min rest
12 wbs + 12 burpees X 5 round

100 min

1.JG 18.4.2018
A. 3 rounds:
- 10 pronated shoulder dislocates
- 10 supinated shoulder dislocates
- 10 shoulder flexion pulses with bar
- 20 palm push ups
- 20 extensor push ups

B. HSW practice for 20 min

C. EMOM9, 3 rounds:
1) 5 HSPU
2) 5 C2B
3) 15 air squat

2.Weightlifting
A. Snatch
A1. 2 x 1 @ 70%, rest as needed b/t sets - 40 40
A2. 2 x 1 @ 75%, rest as needed b/t sets - 42.5 42.5
A3. 3 x 1 @ by feel (75%+), rest as needed b/t sets - 45 47.5 47.5

B. Clean and Jerk
B1. 2 x 1 @ 70%, rest as needed b/t sets - 47.5 47.5
B2. 2 x 1 @ 75%, rest as needed b/t sets - 50 50
B3. 3 x 1 @ by feel (75%+), rest as needed b/t sets - 52.5 55

90 min

1.Skill
A. HSW practice for 15 min

2.Conditioning
A. EMOM10
1) 1 BMU + 4 kipping HSPU
2) 8 cal AB

B. EMOM10
1) 5 TTB + 15 DU
2) 10 cal row

3.Mobility work for 30 min

bench press
10-5-3-3-1-3-3-5-10
rest 5'

"karen"

50 Double-Unders
3 Rounds of (3 C&J +10 T2B)
40 Double-Unders
2 Rounds of (3 C&J + 10 T2B)
30 Double-Unders
3 C&J + 10 T2B

1/2 Filthy Fifty every 20 min.

1 mile with 9kg medball
10 rounds of
10 wallballs
5 pull-ups
800 meter run
4 rounds of
10 wall balls
5 pull ups
400 meter run
2 rounds of
10 wall balls
5 pull ups

Kilpailupäivä 1, 130 min

Event #1, "Kolme ärrää"
For time:
500 m row
50 DU
5 rope climbs
50 DU
500 m row
Time cap 8 minutes
Result: 6.25, #1 :)

Event #2, "Upside down sprintti"
For time:
45m overhead carry 2 x 24kg/16kg
15m handstand walk
45m overhead carry 2 x 24kg/16kg
Time cap 5 minutes
Result: 10m handstand walk, #11