TABATA 12 min:
- Box jumps (24"/20").
- Pull ups.
- HSPU.

A:
Skill Primer
Halted Clean Deadlift, Dip Muscle Clean & Pause Jerk
(5-8 sets x 1+2+2 / 0:03 pause below knees & in the dip)

B:
Pause Clean & Split Jerk
(8 sets x 2+1 / 65%-75% / 0:03 pause below the knees )

Lämppä leikkiä ja mobility

Harjoitellaan hyppynaru ja boxihyppyä

Lankku tabata 6x 20/10

Metcon
kaverin kanssa (tekijää saa vaihtaa niin useasti kun haluaa)
1km laitteella
20 kyykkyä
20 istumaan nousua
20 seinäpalloa

Tabata PU

For Time
800m Run
30 DBL DB Squat
7 Rope Climbs
400m Run
20 DBL DB Squat
5 Rope Climbs
200m Run
10 DBL DB Squat
3 Rope Climbs
@2x22.5/15
time cap 22 min

AMRAP in 15′ of
With a partner perform
40 Double Unders*
50 Hang Squat Cleans* (total)
30 Burpees* (both)
40 Double Unders*
- in remaining time perform AMRAP of Hang Squat Cleans

*1 person works at the time

120 min

1.Jacked gymnastics
A. 3 rounds:
- 1 round of Gymnastics Swimming
- 10 supinated lateral DB raises
- 10 DB internal - external rotations (full ROM)

B. Own skillwork:
- Ring MU progressions
- Ring MU 5 x 1 reps

C. Gymnastics Strength & Conditioning with Integrated Mobility 18.1 - Scaled (AMRAP - Rounds and Reps)
20 minute running clock:
A1: 2-5 unbroken box assisted strict ring muscle-ups > 2 singles, not UB
A2: 20s of crab extensions with 90' external rotation
A3: 5 strict HSPU > abmat + 5 kg plate
A4: 20s of bench shoulder flexion pulses
A5: 20s chin over bar hold
A6: 5 strict TTB
A7: 5 Jefferson curls (20kg/ 15kg barbell)
Result: 3 rounds + 2 MU

1. ATP workout

For time:
60/40 kg Clean and Jerk, 15 reps
15 bar-facing burpees
3 rope climbs
60/40 kg Clean and Jerk, 12 reps
12 bar-facing burpees
2 rope climbs
60/40 kg Clean and Jerk, 9 reps
9 bar-facing burpees
1 rope climb

Five rounds for time of:
Run 400 meters
2 pood Kettlebell swing, 15 reps
15 Pull-ups

7x100m @100%, 60 sec rest/active recovery= slow rowing between sprints.