Valinnainen kippiliike+toive skills🦋🤸‍♀️

For time

• Clean and jerk 2-2-2-2-2 reps

3 rounds for time:
1,2 km hill train run or 2000/1500 m row/ski
20 single DB alternating hang clean & jerks 15/10 kg
30 sit ups
60 m walking lunges

40 minutes timecap.

15'AMRAP
12 cal row
12 wall ball
12 ttb

40 m lunges
80 m farmer’s carry
800 m run
15 kb goblet squats
20 burpee broad jumps

90 sec rest

4 rounds

LÄMMITTELY
2 kierrosta - 60s./liike
1. AKK - polvet maahan
2. Lisko + sivutaivutus
3. 90/90 pyöräytys ja kurotus eteen + takana lantion ojennus
4. 90/90 takajalan nosto eteen + nousu
5. Päinmakuulla käsien veto + kääntö

VOIMA
Liikeparina
3 x 8 maastaveto
3 x 8 rengassoutu

AMRAP 8min
8 x air squat
8 + 8 x pallof press
8 x punnerrus

4 sets for quality:
Overhead squat 5-5-3-3
30 s rest
ring dips x 3-6
30 s rest
strict T2B x 6-10
60 s rest

bear pos. one arm swimmers 3x5/5

10' EMOM:
1: 5-7 pike push up
2: 30" DU practice

3 rounds for time of:

50 wall-ball shots
50 lateral burpee box jump-overs

Time cap: 20 minutes

♀ 14-lb (6 kg) medicine ball, 9-foot
target, 20-inch box
♂ 20-lb (9 kg) medicine ball, 10-foot
target, 24-inch box

This will be the least repeatable workout of the weekend (leg/shoulder fatigue). Aim for your first attempt to be your only one. Give it all you have.
The workout won’t be won in the 1st round. Set a steady pace from the start that you can stick with.
The burpees will take the majority of the time in this workout. You want to pace/break the wall balls in a way that allows you to keep moving here.
Plan on breaking the wall balls up into sustainable sets (e.g. 30-20, 25-15-10, 20-15-15, 5 x10 etc.). The more breaks you’ll take, the shorter you want to keep them.
It is VERY easy to fall off your pace on the burpees. Once you know what pace you’re aiming for (don’t be too aggressive), have someone help you stay on it.
With 150 reps of each movement, it will pay off to practice to find the most efficient form for each:
Wall balls: distance from the wall, stance width, hands under (not on sides) of the ball, arm shake (or not) between reps
Burpees: step up or jump up from the floor, how to jump on and over the box, rhythm

WALL BALL
These do not need to be unbroken Plan for sustainable sets that allow you to keep moving at a good pace on the burpees.
Squat clean (bicep curl) the 1st rep from the floor
Keep your hands under (not on the sides) of the ball for a more relaxed yet powerful support
Find a stance that clearly meets the depth requirement but also allows you to move fast. Unless you’ve never considered this, just keep the stance you have.
Make sure you know how far to stand from the wall (especially when tired). You can mark the floor for where your feet go to make it easier to be consistent.
You can flush the arms on each rep by letting them relax down at the end of the throw before the catch. You can also do a circle with them if you prefer this style.

LATERAL BURPEE BOX JUMP-OVERS
These will be a grind. Put your head down and keep chipping away
Note that you don’t have to have a strict lateral orientation (as per standards), so if it’s easier for you, they can be at a slight angle to the box.
As you’re likely more used to facing the box, take time in the warm-up (or before) to practice the movement to find a smooth flow for yourself.
With high-volume reps, dropping down and then stepping up on burpees is likely the best way for most, but you can experiment with popping up if you think this might work better for you.

5 to 10-minute BikeErg @ very easy pace
+
Cardio
The intent here is to get sweaty and to bring your HR up to touch on the workout intensity BUT not to fatigue yourself for the workout:
3:00 Assault bike @ easy pace
2:00 Row @ moderate pace
2:00 Assault bike @ moderate pace
* At the start of each minute, take 3 big, expansive breaths (while still moving) to warm up the respiratory muscles
+
Practise Wall balls and Lateral burpee box jump overs
* To find a good form and rhythm for each, consider the following:
Wall balls: distance from the wall (line), stance width, hands under (not on sides) of the ball, arm shake (or not) between reps
Burpees: step up or jump up from the floor, how to jump on and over the box, rhythm
+
Run through
15 Wall balls @ 20/14#, 10/9’
10 Lateral burpee box jump-overs, 24/20”
10 Wall balls @ 20/14#, 10/9’
5 Lateral burpee box jump-overs, 24/20”
Rest no longer than 3 to 5 minutes before you start the workout.