125 min

1.Skill
A. HSW practice for 10 min

2.Jacked gymnastics
A. Straight Arm Pull
Accumulate 3 minutes of closed tuck front lever
25 + 25 + 25 + 25 seconds = 100 seconds

B. Butterfly Skill
Complete:
- 3 x 10 box assisted butterfly pull-ups
- 4 x 10 single leg box assisted butterfly pull-ups (2 sets on each leg)
- 4 x 5 single leg jumping box assisted butterfly pull-ups (2 sets one each leg)
- Butterfly Pull-up with Pause (Practice for 5-10 minutes)
Hold the top position for 3s.

C. Complete the two movements (weighted chin-ups and dips) as a superset (alternate between each exercise every set) but rest as needed > done E3MOM.
C1. Weighted Chin-up (10 x 4, rest as needed)
10 x 4 x 5 kg
C2. Weighted Strict Ring Dip (10 x 4, rest as needed)
10 x 4 x 5 kg

3.Strength
B. Rotate B1 / B2 / B3 for 3 rounds
B1. Back rack walking lunges, 8 steps/side
45 45 45 kg
B2. Single leg Bulgarian KB deadlift – 8/side @ AHAFA, tempo 2010
16 16 16 kg
B3. Single arm KB Front rack carry – 30m/side @ AHAFA
20 20 20 kg

in 5 min
40 BJ + maxrep burpees/bodybuilders

Aktiivista läpäilyä, huoltoa/uintia sekä että

90 min

1.Jacked gymnastics 6.3.2018
A. 2 rounds:
- 10 x seal pass-through
- 45s kneeling thoracic stretch on each side
- 60s shoulder flexion bounces with bar
- 60s of neutral crab extensions

B. Complete:
- 2 x 1 jump to arch
- 5 x 1 high pull
- 3 x 1 hips to bar
- 5 x 1 bar muscle-ups > 10 x 1 reps

2.Jacked gymnastics 5.3.2018
A. 3 rounds:
- 20 x palm push-ups
- 20 x 90’ palm push-ups
- 20 x extensor push-ups

B. Forearm Assisted Handstand Hold - Progressive 2 (5 Rounds for time)
- 5 x 50% of max hold from the test week week > 5 attempts, max time

C. 10 rounds:
- 30s max wall facing shoulder taps
- 30s rest

D. Complete:
- 3 x (3 kip swings + 5 bottom half straight leg TTB)
- 3 x 5 pull to closed tuck front lever
- 3 x 8 v-sits
- 3 x 20 banded straight arm lat pull-down

Split Jerk, four doubles

1a) KB JM Presses: 3 x 12-15. Reat 30s.
1b) Zottaman Curls: 3 x 10-12. Rest 30s.

2) Russian Twists with a plate: 3 x 30. Rest 60s.

Snatch
2-2-2-2-2 (80% 1RM)
Highest - 95#

5 Rounds
5 Overhead Squats (95/65)
5 Overhead Lunges (95/65)
5 Dips

Finally figured out how to snatch. Keep arms on the same plane and as I get quickly underneeth the bar I pretend to rip the bar apart sideways

For time:
100 burpees
3min rest

21-15-9
C2B
Row
GHD

Sandbag Deadlift and throw over box (any way you want) 65 lbs

Jump / Climb over box 24 inches

200m run
8 handstand push ups head to floor