3*
90" fast / 30" eazy
60" fast / 30" eazy
30" fast / 30" eazy

2' rest BTR

Then

3*
100 DU
10 Push Jerk 60/40
TC 10'

Overhead squat with barbell + KB and rubber
4 x 8

WOD: RDLs

RDL Progressions: 1x5x135, 1x5x225, 1x5x315, 1x5x355, 1x4x404, 1x4x405, 1x3x420

Jump Rope (SUs) : 6 sets 60-100 reps per set

Light workout today. Still trying to recover lower abs and groin on both sides.

Complete as many rounds as possible in 15 minutes of:

15 chest-to-bar pull-ups
30-second L-sit on rings

45 min for quality, alternating:

A)
4 min ski
6 strict pull up
8 push up
10 strict t2b

B)
4 min bike
6 one arm kb ohs
8 pistol squat
10 lunges w/ kb in farmer’s carry

Snatch
With a Running Clock…
On the Minute x 7: 1 Overhead Squat
On the Minute x 7: 2 Snatch Balances

Rest 3:00

On the Minute x 7
2 Hang Squat Snatches
Build to a Heavy Set of 2 for the Day

80 min

1.JG PP 1.-2.8.2018
A. Warm up
- 2 minutes of front support walks

B. Push / Pull Strict Strength
3 sets of:
- 20 l-sit raises over ball
- 10 headstand pike presses

3 sets of:
- 16 scaled archer push-ups
- 20s closed tuck front lever

3 sets of:
- 20s l-sit hold
- 10 winging pull-ups

3 sets of:
- 10 support swings
- 10 bottom of dip swings
- 20s closed tuck front lever

Sets do not need to be unbroken but you shouldn't be resting longer than 30s before going again.

C. Mobility
2 rounds:
- 10 x passive ankle rotations in each direction on both feet (40 reps total)
- 10 x active ankle rotations in each direction on both feet (40 reps total)
- 60s seiza
- 90s weighted ankle dorsiflexion on each side
- 20 alternating side to side squats

2 RM Back Squat

3 ROUNDS FOR TIME:
100m Farmer carry @24/16
15 Burpees box jump
10 kbs deadlift
50 DU/ 100 SU

1-10min 5 power snatch + boksille askellukset
10-20min 5 ohs + boksille askellukset
20-30min 5 push press + boksille askellukset
30-40min 5 front squat + 3 punnerrusta

40-50min 5 power clean + 3 punnerrusta

50-60min 5 thruster + 3 punnerrusta