Tempauksen ykköset 30kg saakka.

Työnnön ykköset 45kg saakka.

Takakyykky 70-80%
Kolmosia 50,55,60,62
Ykkösiä 65,68,72

3 rounds for time:

20 bike erg
15 kb swing
10 kb goblet squat

VX7A

For time

• 30 single-arm Russian kettlebell swings, right arm
• 30 single-arm Russian kettlebell swings, left arm
• 30 kettlebell goblet squats
• 20 single-arm Russian kettlebell swings, right arm
• 20 single-arm Russian kettlebell swings, left arm
• 20 kettlebell goblet squats
• 10 single-arm Russian kettlebell swings, right arm
• 10 single-arm Russian kettlebell swings, left arm
• 10 kettlebell goblet squats

Warm-up
3:00 SkiErg / 3:00 Air bike@ easy
2:00 SkiErg / 2:00 Air bike @ moderate
1:00 SkiErg @ moderate hard
+
2 Rounds
8 Goblet squats (slow tempo)
5 Scapular pull-ups
5/side Bottom-up KB presses
0:10-0:20 Hollow hold
0:10-0:20 Arch hold
+
Build to workout weight for thrusters
* Prep pull-ups between sets
+
@ workout weight
12/8 (cal) Air bike
6 Thrusters
6 Pull-ups
12/8 (cal) SkiErg

Warm-up
800-1200m Jog @ easy pace
+
2 rounds
5/side Half-kneeling hip rotations
5/side Cossack squats, alt
5 Table top raises
+
800m Run broken down as follows
100m Run @ build pace each round
100m Run @ easy

Movement Prep

2 or 3 Rounds of:
2/side (each way) Xiao Pengs
4-6/side Tall-kneeling KB halos
4/side Lateral Romanian lunges
6/side Tactical ankle rocks
20-second hang from a bar w/ ribs locked down
+
2 Rounds
5 Scapular pull-ups
1 Active/passive shoulder extension mobility exercise (use a stick, each position 10-seconds)
8 Tension swings (sponge/block between feet)

60 DU
8 cal echo
6 D-ball to shoulder (45kg)
8 cal echo
60 DU

Complete @ increasing intensity
3-minute Row + 3-minute Ski-erg @ progressively faster pace each minute
+
2 rounds
8 Tension swings
8 Handstand shrugs
+
Deadlift
Build to working weight over 4 to 5 sets of 3 to 5 reps. Practise smooth touch-and-go reps as well as quick drop-and-go reps.
+
1-2 rounds @ increasing pace
9 Toes-to-bars
9 Wall balls
6m DB front rack walking lunges
6 Handstand push-ups
3 Deadlifts
3 Burpee pull-ups
90-seconds rest between rounds

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top