Workout 18.3

2 rounds for time of:
100 double-unders
20 overhead squats
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches
100 double-unders
12 bar muscle-ups

Men perform 115-lb. OHS, 50-lb. DB snatches

Time cap: 14 minutes

For time
21 15 9 3
Power snatch 40 kg
Ttr
Lateral bar burpees

Warm up(10)
10 jax
10 heels to rear
10 single leg deadlift
10 reverse lunge
10 plank to bridge
10 lunge
10 spiderman
100m run
:30 pigeon

WRK(25)
walk/jog/run for 25:00 mins or 2.5 miles

Finisher
50 kneeling crunch
1:00 min quad stretch

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Kipping Pull Ups 5-7 reps
Kipping Ring Dips 7 reps
Pistol Squats 10 reps
Kipping Toe to Bar 7 reps

Morning: 30 min
3 x 10 min: crosstrainer + run + row
128/143

Evening: 140 min
1.Skill
A. Ring MU practice for 40 min
- Progressions
- MU w/neutral grip, practice - 8 attempts

B. HSW practice for 10 min

2.Rehab
A. 1 round:
Straight leg monster walk 20
Single leg KB deadlift 2 x 15/s x 16 kg
Gmed. w/band 20
Dead bug 20
Bird dog 20
Side plank 30 s./side

3.Weightlifting from ATP strength 26.2.2018
A. Snatch pull + snatch

4.Strength from JG 27.2.2018
A. 3 rounds:
- 5 strict pull-ups / 10 10 11 kg
- 5 strict ring dips / 5 5 5 kg
*Rest as needed between sets and rounds. If 3 x 5 is too easy, add weight.

B. 3 rounds:
- 10 wide pull ring rows
- 30 s. ring support hold

For time:
120 double-unders
60 chest-to-bar pull-ups
60 hang power snatches
120 double-unders

Men use 95-lb. barbell
Women use 65-lb. barbell

Half Kneeling Banded Pallof Press: 4 x 8 each. Rest 60s.
+
- Biphasic Lat Stretch x 60s each
- Shoulder ER Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

70 min

1.Rehab, 1-2 rounds:
Straight leg monster walk 20
Single leg KB deadlift 12/s x 20 kg
Gmed. w/band 20
Plank hold, lift one hand 20 s./side
Dead bug 20
Good morning w/band 15
Bird dog 20
Side plank 35 s./side

2.Strength
A. Back squat, 4 x 10
40 50 55 55 kg

B1. Hamstring machine
8x45 7x45 7x45
B2. Abduction
12x60 10x60 10x60

C1. Reverse hyper w/ball
3x15
C2. Back extension
3x10x55 kg

3X15 Thrusters Unbroken (45-45-45)
3X15 T2B Unbroken - subbed V-ups
3X15 Ring Dips Unbroken - subbed box dips

Lämmittely:
3 kierrosta
hölkkää funikulaarista oikealle, graniittilinnan ohi, vasemmalle ja mäki ylös. Sieltä takaisin funikulaariin.
Lämmittele matkalla takaisin graniittilinnaa pitkin taka- ja etureidet ja olkapäät.

Treeni:
4 kierrosta
Juoksu kakolanmäeltä alas serpentiinin kautta, portaiden kautta ylös
40 * kb deadlift (16 kg)
8* kb clean and jerk (16 kg)