7.03 Miles Riverwalk

Warm Up: 5:00 jump rope, foam roll low back & hamstrings, 10 barbell hang cleans

Strength: clean (squat preferred) (98)
1-1-1-1-1

Met Con: run 1 mile for time

Mobility: twisted spine, couch stretch, partner calf foam roll

30# ruck, Palos park, 6 MIles

EMOM 16 or 20 (Gymnastics capacity)

1) Strict toes-to-bars
2) Kipping toes-to-bars
3) Wall-facing handstand push-ups
4) Kipping handstand push-ups

Intent. We are progressing from last week by removing the rest minute. One (1) unbroken set on each minute to accumulate as many strict and kipping repetitions as you can. Aim to not go to failure on the sets, until at least the final round.
Movement options.
Toes-to-bar (strict/kip) → Toes-to-target height (e.g. ¾ way up, ½ way up, ¼ way up) → Knees-to-chest → Hanging knee raises → V-ups
HSPU (wall-facing) → Strict HSPU (facing away from the wall) → Standing HSPU variation of choice
HSPUs (kip) → Reduce ROM (ab-mat(s)) → Push-ups

250m SkiErg

WARM UP 10min and OLY TEHNIQUE DRILL before clean & jerk

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CLEAN + SPLIT JERK *split jerk the other side each time
2×2× 1+1@barbell, 1+1@up to 75%, 2×2× 1+1@80%, 1-2×1× 1+1@85-90%, jerk-%, rest btw sets 1,5-2min

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BACK SQUAT
1@work up to 1RM, rest btw sets 2-3min *varmistajat sivuilla

FRONT SQUAT
2-3×3@use 85% of your 1RM from last week, rest btw sets 2-3min

50 minutes @ HR Zone 2-3 :

4-6 Minutes Cardio
10 Push-Ups
12 Dual DB Bent Over Row
20 Air Squats
:30 Dual DB Overhead Hold
1:00 Wall Sit

Pull ups workout

AMRAP, max reps

Every 7:00 x 3rds

9-7-5
Power cleans 80/60
Box jumps 30/24

Goal 3:15-3:45

Scales
70/45
55/30
Box step ups