3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

WU:
100m shuttle run
(10m intervals)
2 sets
10 x OHS (30)
10 x bent over row (30)

Strength:
Back squat - using 125 as max (last 5 rep max)
5x45% (60)
5x45% (60)
5x75% (95)
5x85% (105)
3x90% (supposed to be 115--moved up to 135)
3x90% (135) PR

WOD:
10 min AMRAP

100m row
10 box jumps
10 pullups (black band kipping)
200m row
20 box jumps
20 pullups (same)
300m row
30 box jumps
30 pullups (did 7/same)

Jotaa helppoo ja kivaa😉

1-2km Jog @ easy pace
+
Dynamic mobility – 1-2 Rounds
10/side/drill Leg swings (forward/backward and side-to-side)
10/direction/leg Standing hip circles
10/leg Walking knee hug
10/leg Walking quad pulls
10/leg Frankensteins (straight leg kicks)
10/direction Arm circles (forward and backward)
+
1-2 Rounds
20m High knees
20m Butt kicks
20m Skipping
+
2-3 strides
Accelerations over 80-100 metres. Start easy and gradually build pace during the stride, reaching close to your 5k pace or slightly faster by the end of the 100 metres. Walk back slowly to the start point for recovery before the next stride.

1 rm max:240

Deload Week

Lifting

A) Build Up to Days Technical Heavy (jätä varoja)

• 1 Snatch Pull + 2 Hang Squat Snatch + 3 OHS

B) Power Snatch E2MOM

• 4-6x2 (DnG) @100% From Complex Weight

Back Squat

• 5x4 @70-75% (1s pause in bottom)

*RIR 1-2
*Rest 3min between sets

Metcon

18min AMRAP @70% Effort

• 500m Ski
• 10 Double DB Hang C&J (@35lbs)
• 20 GHD
• 30 DU

2 Rounds
10/side Xiao Pengs
7/side Tall-kneeling KB halos
0:30 hang from a bar w/ ribs locked down (chin up grip)
10 Banded scapular floor angels
2 Scapular swimmers (prone position)
+
2 Rounds
5 Scapular pull-ups
1 Active/passive shoulder extension mobility exercise (use a stick, each position 10-seconds)
10 Tension swings (sponge/block between feet)

LÄMMITTELY

2 Kierrosta, :40s töitä / :20s lepo
1) Pyörä
2) Yhden jalan kyykky penkille vuorojaloin
3) Piinapenkki
4) Hiihto
5) Niskan takaa pystypunnerrus leveällä otteella
6) Mittarimatoburpee tai wall walk
7) Jefferson curl

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KIERTOHARJOITUS

3 Kierrosta, 1:00 min töitä / :30s lepo
1) Pyörä
2) Yhden jalan kyykky penkille vuorojaloin
3) Piinapenkki
4) Hiihto
5) Niskan takaa pystypunnerrus leveällä otteella
6) Mittarimatoburpee tai wall walk
7) Jefferson curl

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HUOMIOITA

Harjoituksen tarkoitus on kehittää voimaa jalkoihin sekä ylävartaloon. Tähtää liikkeiden haastavuudessa siihen, että saisit työskenneltyä hyvällä poltteella ja tuntumalla koko harjoituksen läpi. Panosta erityisesti wallwalkeissa ja jefferson curleissa hyvään liikkeen hallintaan.

Warm-up

1:30/1:00/0:30 @ increasing pace of each
1) Air bike
2) Row
+
1-2 Rounds
10/side Xiao Pengs
0:30 hang from a bar w/ ribs locked down
3 Scapular swimmers (prone position)

+
Bar muscle-up prep – 2 rounds
5 Arch hold push to hollow hold (3-5 sec in each position)
8 Tension swings (sponge/block between feet)
3 Supine dowel hip snap rollover
8 Front support pops
3 Jumping bar muscle-ups with hip snap
+
2 Rounds @ empty barbell
5 Muscle cleans
5 Strict presses
5 Front squats
5 Push presses
5 Thrusters
+
Build to workout weight for thrusters
* Practice a few short sets of other movements between sets.
+
@ workout weight
10/7 (cal) Air bike
6 Burpee box jump overs
2 Bar muscle-ups
10/7 (cal) Row
4 Thrusters
2 Wall walks

10 pullups (arms spent, so did 5 strict red band, 5 jumping)
10 pushups
10 pistols (alternating)