Conditioning
”Split triplet, ish”

5 Rounds for Time
5 Strict Pull Ups
100 Double-Unders
10 Dumbbell Hang Split Snatches (45/35 lb)
10 Dumbbell Hang Clean-and-Jerks (45/35 lb)
Time Cap: 20 minutes

This event is a modified version of Games 2019 event Split Triplet. Only the pegboard is changed into strict pull ups and Dumbbell weight is scaled into lighter weight. (Games weights were 80/55lbs) Remember the importance of scaling! Double unders should not take over 2 minutes and DB should not be too heavy. These are new movements for most so focus on technique.

EMOM 5
1 x Jerk Behind Neck + Jerk@40-50%

• 3min.: Row/Bike/Run

• 2 rds:
  9 squat
  7 Ring row
  5 Push up

• 2 rds:
  5 Deadlift
  5 Muscle snatch
  5 OHS

• 2 rds:
  10 Kipping swing
  5 Hang Squat snatch

• Mobility...

• Work on: MU / Snatch

Back squat 7 x 3

25 MIN AMRAP

• 20 cals @ assault Bike
• 10 GHD Situps
• 10 D-Ball over Shoulder 50kg
• 10 Pullups

5-6 x 2

TREENI II – Rinnalleveto
Lämmittely: rangan rullaus, kylkimakuulta rangan kierto, askelkyykystä eteen työntö ja taaksevienti, askelkyykky avaukset seinällä.

Lähestymissarjat: tangolla SJMV mave, rinnalleveto riipusta, rinnalleveto taskusta kyykkyyn 2x5+5+5, lämmittelypainot rinnalleveto x8 50%, x6 65%, x4 70-75%.

Rinnalleveto
• Viikko 1: 4x2 75-80%
• Viikko 2: 5x2 80-85%
• Viikko 3: 6x1 85-100%
• kevennys 4x4 40-50%

Epäkäsveto pukeilta
• Viikko 1: 4x2 75-80%
• Viikko 2: 5x2 80-85%
• Viikko 3: 6x1 85-100%
• kevennys 4x4 40-50%

Maastaveto vko 1:
-65% x 5
-75% x 5
-85% x 5

Maataveto vko 2:
-70% x 3
-80% x 3
-90% x 3

Maastaveto vko 3:
-75% x 5
-85% x 3
-95% x 1

Maastaveto vko 4:
-40% x 5
-50% x 5
-60% x 5

Vatsat kuminauhalla maaten selin 3 x 8 (o/v)

Block snatch - from the mid-thigh. If you don’t have access to blocks then set plates up to mid-thigh height.

3 @ 60% of max snatch
3 @ 65% of max snatch
3 @ 70% of max snatch
2 x 3 @ 75% of max snatch

Power clean & jerk - focus on fast elbows and an aggressive lock out on the jerk

3 @ 60% of max clean & jerk
3 @ 70% of max clean & jerk
3 x 3 @ 75% of max clean & jerk

Overhead squat - get comfy in that bottom position
4 @ 50%
3 @ 60%
3 @ 65%
3 @ 70%

Optional accessories
3 x 16 (8 each side) Bulgarian split squats
3 x 16 (8 each side) alt front rack lunges x DB’s
3 x 16 calf raises either machine or off the edge of a box

Deadlift 4x3x80%

Easy aerobic pace: 45-90min.