The GLIDE KIP

HS hold practice

3 rounds of
10 x Goblet Squat Clean
10 x Sumo Deadlift High Pull
10 x Goblet Thruster
Rest: 1 min

Wod
Amrap 10’
10 m Hamstring March @20/12
20/20 m Suitcase Carry @24/16

Wide grip Bench press 8-8-6-6 reps

Tall clean - build weight over 4 sets
5 reps
4 reps
3 reps
2 reps

Split jerks from the rack
3 @ 60%
3 @ 65%
3 @ 70%
2 @ 75%
2 @ 80%
1 @ 85%

Paused clean high pull - pause for 1 sec in maximum extension
4 x 3 @ 65% of max clean

Romanian deadlifts
5 x 6 @ 65% of conventional deadlift

Optional accessories
Tri-set with barbell
10 good mornings
10 heavy KB swings
10 GHD hip extension

Partner WOD

60 Cal.
60 Wall Balls
60 Partner Situps (ball over box)

Run 600m (together)
60 Burpee Box Jump Overs
60 Partner Pushups

60 Cal.
60 Toes-to-bar
60 Burpee over Partner (plank)

Run 600m (together)
60 DB Snatches 22,5/15kg
60m Single Arm Overhead Walking Lunges
+
Max Cal. Until the clock hits 45min

3 Rounds

30 cal row
15 pull-ups (scale: max reps in 45s)
15 cals echo bike
3 wall walks

*rest 2mins after each round

EILINEN tai

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

For 60 Mins
1000/800m Row Or Ski / 2000/1600m Bike
100 Rope Jumps
15 x (7.5+7.5) Shuttle Runs
30 Light Kb Swings
10+10 One arm ring Rows
3 Wall walks
*Easy 4-5/10 rpe

pallof press w. arm raise 3x6/6

bent over T raises 3x8

front squat 1RM