GYMNASTICS

1) RING MU

A) EMOM10:

-''X'' Ring MU

*jos tällä viikolla menis vaikka paremmin.

B) Gymnastic Strength METCON:
For Time:

-8-6-4-2 Strict Ring Dip
-rest 60s-
-1 Legless RC
-rest 60s-

*Jos legless kuolee, niin korvaa se normaalilla köydellä ja tee 2kpl.

C) PULLING
4 ROUNDS FOR QUALITY:

• ''X'' Of Strict Pull Up (2 RIR)
• 10/10 DB ROW
• 15-20 Banded Face Pull

*Rest as needed

D) PUSHING
4 ROUNDS FOR QUALITY:

• ''X'' Parallette Push Up (2RIR)
• 15/15 DB See-Saw Press

EMOMx8
1 power snatch + 1 snatch balance + 1ohs 60%—>

*split alternating both side double sets
2x1x[3+2]@barbell, 2+1@50%, 2x1x[2+1]@60%, 2+1@65%, jerk-%, rest btw sets 2min

Hang Power Cleans
• 5 reps at 65%
• 5 reps at 75%
• 5 reps at 85% of 1RM

2x3 bench press
2x2
2x1

1) SQUATS

BACK SQUATS:

1x10 @60kg
1x8 @65kg
1x6 @70kg
1x6 @75kg
1x6 @80kg

FRONT SQUATS:

1x5 @55kg
1x5 @65kg
2x5 @70kg

2) METUKKA

3 Sets:

-40 cal Row
-40 WB
-20 Heavy DB Snatch @40lbs
-10 Burpee BJO (HIGH)

-Rest 3min Between sets-

3) ACCESSORY
3-4 ROUNDS FOR QUALITY:

• 15-20 GHD Hip Ext. (Banded)
• 30-60s Heavy KB FR. Carry
• Max Hold L-Sit (jätä vähän varaa)

RestDay!

SNATCH COMPLEX

Build to heavy:
2 hang snatch + 1 tng snatch

• wodkan karsinnan nostolaji 😎 laitetaan testiin

10 rounds for time:
10 m seal walk
10 burpees

5 sets:
Set 1: 5 reps @65%
Set 2: 5 reps @70%
Set 3-5: 5 reps @75%