2 rounds, at any pace to get the same numbers

• Lunge 100 ft. AFRAP
• Handstand walk 100 ft. AFSAP
• 50 strict pull-ups AFSAP
• 50 push-ups AFSAP

3x9 Front squats

Overhead Squat (5 x 4)
Metcon (AMRAP - Reps)
10 MINUTE AMRAP
-Max Reps of Bear Complex
-EMOM 5 Burpees

Friday 15th June 2018

“Aerobic capacity”

For time:
10 rounds
10 Calories bike
10 Calories rower
100 metres weighted run (with a plate) 10/20kg

Post results to comments

D.
Three sets of:
Barbell Hip Bridges x 10-12 reps @ 2111
Rest as needed
15′ Legless Rope Climbs x 1-2 reps
Rest as needed
Barbell Good Mornings x 10-12 reps
Rest as needed
15′ Legless Rope Climbs x 1-2 reps

Optional Additional Conditioning Session
30-45 minutes of easy running, rowing or cycling. Stay at 70% or less, I want you all to feel well-recovered this week.

WARM UP + TECHNIQUE 10-15min

WARM UP: 2 rounds
10x alternating DOWNWARD DOG TOE TAP
10x ALTERNATING SPIDERMAN LUNGE with THORACIC ROTATION *pito ala-asennossa & rintarangan kierrot 1x molemmat puolet, videolla tekee kierron yhdelle puolen
10x LATERAL LUNGE or COSSACK SQUAT
20x STANDING PLATE TWIST + 10x ALTERNATING PLATE HALO

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video: ALTERNATING DOWNWARD DOG TOE TAP

video: SPIDERMAN LUNGE with THORACIC ROTATION

video: LATERLAL LUNGE

video: COSSACK SQUAT

video: STANDING PLATE TWIST

video: PLATE HALO

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TECHNIQUE
10x RDL *jerk grip + 5x THRUSTERS

3+3x SNATCH SHOULDER PRESS + SNATCH PUSH PRESS
2-3x[1+1+1+1] MUSCLE SNATCH + PRESSING SNATCH BALANCE + OHS + SNATCH BALANCE
2-3x[1+1+1+1] TALL SNATCH + DROP SNATCH + PUSH JERK IN SNATCH + MUSCLE SNATCH FROM FULL SQUAT

3+3x SHOULDER PRESS + PUSH PRESS
2-3x[1+1+1+1] MUSCLE CLEAN + PRESSING SQUAT/POWER JERK + FRONT SQUAT + POWER JERK
2-3x[1+4] TALL CLEAN + SPLIT JERK & PUSH JERK IN SPLIT *split both side 2+2

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video: PUSH JERK IN SNATCH

video: MUSCLE SNATCH FROM FULL SQUAT 0:37

video: PUSH JERK IN SPLIT

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SNATCH DEADLIFT TO HIP + SNATCH from ABOVE KNEE + SNATCH BALANCE + OHS
2x1x[1+2+1+1]@barbell, 1+2+1+1@60%, 2x1x[1+2+1+1]@65%, sn-%, rest btw sets 2min

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CLEAN DEADLIFT TO HIP + CLEAN from ABOVE KNEE + SPLIT JERK & PUSH JERK IN SPLIT
split both side 4=2+2, *työnnä ensin saksiin, jää saksiin ja tee push jerk - palauta, tee samalle puolen toisen kerran työntö saksiin ja heti perään push jerk. Toista toiselle puolen
2x1x[1+2+4]@barbell, 1+2+4@60%, 2x1x[1+2+4]@65%, jerk-%, rest btw sets 2min

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FRONT SQUAT + PAUSE JERK DIP SQUAT
pause in the bottom for 3 seconds, focusing on maintaining tension throughout the legs, hips and trunk. After the pause, stand again at a natural speed and reset for the next rep!
3+2@70%, 2x1x[3+2]@75%, fs-% / bw-%, rest btw sets 3min

example of rise 55-65%
*vasta-aloittaneet kuorma kehonpainosta BW 80% = FS 1RM

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SUPERSET: quality *if there is time left, do supersets!

3 rounds: NO SHOES

5x RDL *jerk-grip, viimeisin kuorma työnnössä
10x WEIGHTED SIT-UPS *DB niskassa jalkaterät lukittuna
5x DB SOTS PRESS / DB FLOOR SOTS PRESS *tee punnerrus lattialla istuiltaan, mikäli kyykkyversio on haasteellinen

Rest as needed

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video: SNATCH DEADLIFT TO HIP

video: CLEAN DEADLIFT TO HIP

video: PAUSE JERK DIP SQUAT

video: RDL *jerk-grip

video: DB SOTS PRESS

video: DB FLOOR SEATED PRESS

EMOM 30s.pito - 30 s. lepo 6 min + 6 min
Vatsapitoja
Käsilläseisontaa

3x5

• 10 reps for time of:
Rope Climb
Seleziona la variante (Standard, Legless, Legless with Vest (9/6Kg)

15 min amrap:

12 power clean 50/35kg
30 du / 60 su / 15 box overs
12 wallball 10/6kg / single arm db thruster 20/15kg
30 du / 60 su /15 box overs