Front Squat, Five singles

3 rounds:
1000 m AB
500 m row
10x10 m shuttle run

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

Complete as many rounds as possible in 10 minutes of:
40 double-unders
85/60 kg squat clean and jerk, 3 reps

There are 43 reps per round.

Three sets of:
Tall Jerks x 3 reps
Rest as needed

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

Superset of:
– Double Leg Banded Leg Curls: 3 x 50. No rest.
– Russian Twists: 3 x 30. No rest.

In front of a clock set for 15 minutes:
1 minute of Squats
2 minutes of Double-unders
3 minutes of Push-ups
4 minutes of Back extensions
5 minutes of Pull-ups

Post number for each exercise and total reps for 15 minutes to comments.

8 ghd sit ups (to paraller)
8 ring push ups
5 chin ups
8 box jumps @60cm

21-15-9
KB Thrusters @16kg
Burpees