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

Running WOD

OH press 5,5,4,4,4
4 x (Back squat 8 +squat jump*3)
3 x (10 bench dip + 10*TRX curl + 10* SB pass)

Morning: 45 min
A. 30 min of: 1.5 min walking, 1 min running
123/146
B. 15 min mobility work

Afternoon: 110 min
1.Jacked gymnastics
A. 3 rounds:
- 12 scap push-ups
- 12 scap pull-ups
2 rounds:
- 80% ring support hold
- 15 ring rows

B. Bar Muscle-up Skill Work
Kip Swings + Bottom 1/2 Straight Leg TTB + 3/4 Straight Leg TTB + Full Straight Leg TTB (B x (3+3+3+3), rest as needed)

C. Bar Muscle-up Technique A1
Complete (reps changed)
- 2 x 1 jump to arch
- 2 x 1 high pull
- 5 x 1 hips to bar
- 11 x 1 bar muscle-ups

2.Skill: HSW practice for 15 min

3.ATP workout