BBG

1) 15 minutes to establish a 1RM Snatch.

2) 15 minutes to establish a 1RM Clean & Jerk.

Strength

4X5 Pause Front Squats @ heaviest possible – (STRICT 3 second pause in the bottom at absolute bottom depth), rest as needed

Conditioning

“Amanda”

9-7-5 of:

Muscle-Ups
Snatches (full) 135/95#

For time.

LUB

Mobility a lot: 45-60 min Mobility

Hyvää Huomenta @ SSB 3x5x80% ("kevyt")
Sumo-kyykky 5x5 (ota ylileveä asento, ei tarvitse päästä syvyyteen, käytä keskiraskasta painoa)
Reverse Hypers 3x20

10 min AMRAP

20 m karhukävely
10 m goblet - askelkyykkykävely (kevyt kahvakuula tai käsipaino)
3 PEP

Lämmittely ja mobility

Harjoitellaan mavea ja boxihyppyä

12min AMRAP
6 boxin yli burpee
8 istumaan nousua
10m askelkyykkykävely

Loppuvenyttelyt

Gymnastics

KB warm up

2 rounds of

6+6 single leg deadlift
10 kb swings
10 active to passive
10+10 single arm kb snatch
10 ring rows

Gymnastics for quality
- Butterfly & pull-up technique.
- Skin the cat + Ring hollow hold
- Advantaced: Ring Muscle up

• Accessorie: find your heaviest single KB snatch.
• "Penkin alta"

Partner AMRAP 7
1 Skin the cat
2 Ring dips
3 Ring row / Ring Pullups

YGIG with partner. Complete one full round, while partner rests or assists.
Scale movements as needed.

Valakyykky

Päivän 3 RM

1:00 work / 1:00 rest of
30/24 Calorie Row
30 Deadlift @ 155/105
30 Hand Released Push Up
30 Burpee Box Jump Over

Mandatory break 1:00 for every 1:00 work done
try to sprint and make good transitions

Back squat 5x5

For Time:
25-calorie row
25 burpees
25 deadlifts, 80/60 kg.
25 wall-ball
25 ring dips
25 wall-ball
25 deadlifts, 80/60 kg.
25 burpees
25-calorie row

2 x maksimitoistot leukoja + 2 x sama määrä dippejä penkillä