Leppeee.

Viikon KK karsinnat alkaaa :))))))

dead lift 3*3 (from 5 plate)

Warm-up
8mins

8 medball c;eans
8 sb c&j
Push Jerk (2rm)
Metcon (Time)
16min cap

3 rounds

50 wallballs Rx 20/14
15 bar mu

For time (6min cap)
21-15-9
MBC (9kg)
Pull ups

Kisat!

AM: 60 min
2 Rounds:
10min Ski
10min Bike
10min Row

PM: 140 min
WU 15 min
1.GS
A. Ring MU 50 min
- RS 3 x 8
- TWB 2 x 3
- Hip pop 4 x 1
- MU straight from ground, assisted - 12 x 1
- Total of 12 MU

B. Ring dip positional strength:
3 sets: Tough effort Ring dips (RiR 2-3)
- Rest as needed
- After the last full rep, go down and hold the bottom of dip for max time
- 8 + 8 s. 6 + 8 s. 4 + 8 s.

2.Strength
A. Front squat 5 x 6
- Rest as needed
- Build to heavy, RiR 1-2

3.Accessory
A. 3 sets:
5 Cuban press complexes - 10 kg
10 DB Reverse fly (light) - 10 lbs
- Rest 60-90 s. between sets-

High Hang Squat Clean + Power Jerk + Split jerk RM

in ten minutes.

21-15-9 reps for time of:
135-lb. cleans
Ring dips

160 min
WU 20 min
1.GS
A. HS/HSW 20 min
- 12 m. HSW

B. BMU 15 min
- 8 x 1 reps

C. Bfly + bfly CTB 20 min
- Bfly 6 5 5 6 6 = 28 reps
- Bfly CTB on box 2 x 10 + 2 x 8

D. TTB skill work - not done

2.Strength
A. Shoulder press 5 x 5+ @ 75-80%, 1 s. pause @ bottom + 2 cm.
Last set: 10 reps

3.Conditioning
A. FT with partner:
25 synchro TTB
100 KBS @ 24 kg
80 wall ball @ 20 lbs
50 cal ski
Time: 10.53

4.Accessory
A. GHD Supinated grip Barbell row 3 x 10 - 25 kg
B. GHD Sit ups 3 x 15

C. Hammer grip bicep curls 4 x 8/s.
- 20 lbs

5x5 Push Press

For time
25-20-15-10-5
-KB Swing - 53 lbs.
-HR Push Up
-Sit Up