3 rounds
40 cal row
10 burpee box step up 2 x 12,5 kg

Snatch

A) Build Up To Days Technical Heavy

• 1 Snatch Pull + 1 Hang Squat Snatch

B) 6x 30s On/30s Off:

• AMRAP: Power Snatch @30-35kg

C) Snatch Pull

• 3x1 @110-120%

Front Squat

• 5x2 @85-90%

*rest 3min between sets

Metcon

4x4min on/2min off:
Alternating A&B

A)

• 10 T2B
• 12 Heavy KB Swing @24kg
• 15 Heavy WB @20lbs

B)

• 50 DU
• 15m HSW (7.5m+7.5m)
• 6 bMU

Warm-up
1:30/1:00/0:30 of each @ increasing pace
1) Air bike
2) Row
+
2 Rounds
10/side Xiao Pengs
0:30 hang from a bar w/ribs locked down
3 Scapular swimmers (prone position)
+
Choose some OR all of the following movement specific preps:
Ring muscle-up prep – 1 or 2 rounds
3-5 Back support slide throughs
3 Russian dips
0:10-0:20 Ring support hold (thumbs out)
5 Supine arch hold (2-sec) snap to hollow hold (2-sec)
0:10-0:20 Bottom of ring dip hold
5 Supine arch hold (2-sec) snap to a v-up snap
+
Single leg squat drills – 1 or 2 Rounds
5/side Elevated ankle lunges
5/side Tactical ankle rocks
5/side Cossack goblet squats
5/side High box step ups*
* All reps on one side, then the other. Slow and controlled on the way down.
+
Handstand push-up drills – 1 or 2 rounds
10-sec Bent leg tripod headstand hold (against the wall) + 5 pulses of the knees
10-sec Bent leg tripod headstand away from the wall
1-3 Tuck tripod headstand kip extension to handstand (against the wall)
1-3 Tuck tripod headstand kip extension to handstand (away from the wall)
+
Build to workout weight for DB snatches
* Practice few sets of other movements as you build up

JERK Technique
With PVC and barbell
- Strict Press
- Dipp & drive
- Push press
- Push jerk
- Split jerk

Clean complex
10 min for quality:
2 push jerk + 1 jerk

Ran with Todd, Rhonda, and Sophie
38:16
9:34 miles
Felt really easy and had good breathing throughout.

6x5min on 1min off
500m row
Then AMRAP
20/20 DU (40SU)
10 HSPU/pike push up
40m farmer carry @2x28/20kg
10 syncro KB squat clean @28/20kg

Always start with the row, then continue where you finished last interval

Score is the total AMRAP reps

Single-arm DB prep – 2-3 Rounds @ increasing load

3-5/side DB Muscle snatches
3-5/side DB Overhead squats
3-5/side DB Power snatches
3-5/side DB hang squat snatches

– Rest as needed between movements and rounds –

1-2 Rounds
10/side Xiao Pengs
0:30 hang from a bar w/ ribs locked down
2 Scapular swimmers (prone position)
+
2 Rounds
8 Scapular pull-ups
8 Handstand shoulder shrugs
8 Kang squats
+
Bar muscle-up drills – 1 or 2 Rounds (optional)
3 Supine kipping pull-ups (hollow hold + hip snap)
3 Single kipping pull-ups (focus on max hip thrust)
3 Glide hip snaps to the bar
3 Jumping bar muscle-ups with hip snaps (to work on timing)
8 Wall balls @ increasing weight
+
@ workout weight
10 (cal) BikeErg
2 Bar muscle ups
4 Handstand push-ups
6 Wall balls
10 (cal) BikeErg

KUNTOHARJOITUS

10:00 Minuutin aikana niin monta kierrosta kuin mahdollista:
8 Penkkipunnerrusta
10 Boxin yli askellusta yksi käsipaino farmarikannossa

2:00 min tauko

10:00 minuutin aikana niin monta kierrosta kuin mahdollista:
15 Burpeeta kahvakuulien yli
15 Rinnallevetoa kahvakuulilla

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HUOMIOITA
Harjoituksen tarkoitus on kehittää voimaa ja voimakestävyyttä, joten tähtää raskaisiin painoihin. Pyri saamaan itsellesi sellainen paino, jolla saat nipin napin tehtyä sarjat putkeen tai joudut loppua kohti ottamaan pienen tauon sarjan aikana.

Push & Pull

A) Strict Press

A1: Build up to days heavy 2RM
A2: 2x10 @75-80% from 2RM

rest 2-3min between sets

B) Strict Pull Up

B1: Build up to days heavy 3RM
B2: 2x Max reps @bodyweight

rest 2-3min between sets

Metcon

8rds For Time:

• 200m Run
• 5 C&J @70kg

Accessories

A) 3-4x:

• 10-15 Lu Raise (2x plate) rest 45s
• 15-20 Ring Push Up rest 90s

B) 3-4x:

• 1 Long set of Banded Pull Up (vihree kumppari) rest 45s
• 10-15 KB Front Raise rest 90s