Selkä tuettuna

Part 1.

200m run w 12/9kg medicine ball

3 rounds:
14m dual KB lunges (front rack, heavy)
10 T2B/K2E
10 Push-up
5 Wall Ball @ 9/6kg
...

Part 2.

200m run w 12/9kg medicine ball

2 rounds:
14m dual KB lunges (front rack, heavy)
10 T2B/K2E
10 Push-up
10 Wall Ball @ 9/6kg
...
Part 3.

200m run w 12/9kg medicine ball

1 round:
14m dual KB lunges (front rack, heavy)
10 T2B/K2E
10 Push-up
15 Wall Ball @ 9/6kg

TC: 35min

EILINEN tai

esim.
- matkauintia tai vesijuoksua 30 - 45 min + venyttelyt tai
- reipasta kävelyä 45 minuuttia + venyttelyt tai
- sauvakävelyä 30 minuuttia + venyttelyt

Amrap 15’
5-5 x Clean&Press
8 x Goblet Squat
11 x Sit-up

Rest 5’

Amrap 15’
5-5 x Snatch
8-8 x OH Reverse Lunge
15 x V-Up

Afterparty
Amrap 3’
Plank

5 Mins easy cardio @ conversational pace, Bike, Row, Run, Ski etc.
+
- Worlds Greatest Stretch x 10 reps each side
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

1 x 12

A: Power snatch+ drop snatch+ squat snatch
B:Squat clean doubles
C: Pause Split jerk doubles from rack

For time:

400m Run (each round)

15 – 12 – 9
Squat cleans @ 70/47.5kg
Strict deficit handstand push-ups*, 3.5/2″

• The intent is for HSPU to match the Clean effort, choose a deficit (or no deficit) that forces you to break them to sets.

Target time. < 14:00 CAP 17:00

Overview. This triplet covers a lot of ground in terms of movement patterns. Each movement represents an opportunity to make up time ( = plan your approach based on your strengths).
Pacing. Aim for a repeatable 400 pace (your best 5km pace is a good reference point). To do well here, you don’t want a big drop-off on the run between the rounds. The cleans will either be touch and go OR most likely quick singles. Make sure to extend at the top on the reps (as it’s VERY easy to cut these short). It’s best to break the HSPU into sets (e.g. 5-5-5 or 3-3-3-3-3, 4-4-4 or 3-3-3-3 and 5-4 or 3-3-3) to avoid getting stuck in the later rounds.
Remember that in a 3 round piece like this, it’s the 2nd round that often feels the worst (but if you can push here you’ll likely get a solid time).

Squat clean → 61/43kg

HSPU → Reduce deficit → Strict HSPU → Kipping HSPU

For Total Load:
5 Sets of 4

3-4 Sets of 8-12 Reps:
A. Strict Ring Dips
B. Double Dumbbell Front Rack Box Step-ups (20")
C. Lying Double Dumbbell Triceps Extension

*Repeat From 5/23/22