A) Skill
Kipping pull up, kipping chest to bar pull up

B) Strength
4 sets, alternate between movements every 90 sec.
8/6 strict chin ups
8/6 strict ring dips
(Options: weighted, bodyweight, slow eccentric, feet assisted)

C) Accessory/Core
3 rounds
30 sec. ON / 30 sec. OFF
single arm KB front rack carry R
single arm KB front rack carry L
plank/ring body saw

rauhassa

60 min amrap

1 km bike erg
1 km ski erg

For time

10 Clean&jerk
25 Box jump
10 Clean&jerk
20 Box over burbee
10 Clean&jerk
15 Box jump
10 Clean&jerk
10 Box over burbee
10 Clean&jerk
5 Box jump

Barbell 60/45kg
Box 60/40cm

TC.18min

4 Kierrosta:
6/6 Sivulankku kiertäen
10 Linkkari
10 Kaarikeinunta

Pohjois-Savon piirinmestaruuskilpailut, Varkaus

Clean & Jerk

A) Build Up To Days Heavy 1RM

B) EMOM 8:

• 1 C&J @90% from 1RM

C) Clean Pull:

• 5x2 @110%

Back Squat

• 2x3 @80-85%
• 3x1 @90%+ *rest 3min between *vähän enemmän rautaa, ku viime vkolla

Metcon

4 Sets Of:

• 750m C2 Bike
• 3 Rope Climbs
• 15/12/9/6 Hang PC

rest 2min between sets
1st round: 40kg
2nd round: 45kg
3rd: 50kg
4th: 55kg

Optional Accessory

4 Rounds For Quality:

• 45-60s SB Bearhug Hold rest 30s
• 40/40s Copenhagen Plank *rest 90s

Pohjois-Savon piirinmestaruuskilpailut, Varkaus