For time:
10-8-6-4-2 Power clean
15 Wallballs
10 Dips
Time cap: 16’

Accessory:
3-4 Sets
Overhead carry 40m
Hollow hold max. sec
Rest 1’

Pause Front squat 4x8 reps

18' to Find Heavy Complex

1 Clean
1 Hang Clean
1 Thruster

Every try:
Box Jumps Over (40/50/60/70/80)
10m HandStand Walk or 40m Bear Crawl
10 Ring Dips

Hi swimmers,
easy start up work out for you!
3-5 rounds, 20 sec Rest between exercises

1) Push Up 8-12
Girls: Inclined Push up or Knee Push Up

2) High Knees Run on Spot - 40 sec

2) Plank Hold - 40 sec
Variations: Leg Lift, Spiderman Plank, March Plank, Up-Down Plank etc

3) Jumping Squat - 8-12

Static Stretching after each workout!

2016 REGIONAL ATHLETES
SESSION 1:
1. Clean
A. 2×2 Hang Squat Clean 120
B. 2×2 Low Hang Squat Clean 125
C. 2×2 Squat Clean 135
D. 1 Hang Squat Clean 125
E. 1 Low Hang Squat Clean 130
F. 1 Squat Clean 145

1. Jerk
   A. Work up to a 2 RM Push Press 107,5
   B. 5 sets of: 2 Front Squats + 1 Jerk – from a rack 120

2. Gymnastics Pushing
   75 Ring Dips for time done

SESSION 2:
1. Conditioning
12-9-6 reps for time of:
Squat Cleans, 225/155
Muscle-ups 11:56, bar mu

1. Running All at 1 mile pace (perform on True Form if you have one) 4x200m – 1 min walk between reps Rest 1 minute 3x300m – 1 min walk between reps Rest 1 minute 2x400m – 1 min walk between reps

Soutamalla, pace 1:40

1. Midline Accessory Work 10 x :15 L-sit tein ghd vatsoja

• 30 Min of:
Assault Bike 1000 m @ 60% MHR
Row 500 m @ 60% MHR
Assault Bike 1000 m @ 70% MHR
Row 500 m @ 70% MHR
Assault Bike 1000 m @ 80% MHR
Row 500 m @ 80% MHR

A
250 Double Unders (Time Cap 5')

Rest 2min

B
21 Overhead Lunges (35/25)
21 Toes to Bar
15 Overhead Lunges (35/25)
15 Pull Ups
9 Overhead Lunges (35/25)
9 Muscle Ups / 18 Chest 2 Bar

DEADLIFT 3RM.

Etsi maastavedon 3 toiston maksimisi.

In teams of two

7 min amrap
overhead squats
EMOM: 2 rope climbs 4m, starting @ 0:00

Pari tekee 7 min aikana niin monta valakyykkyä kuin ehtii (eri ikäluokkien painot löytyvät alta👇🏻). Jokaisella alkavalla minuutilla tulee suorittaa ensin kaksi köysikiipeilyä, jonka jälkeen saa siirtyä tekemään valakyykkyjä. Tekijää saa vaihtaa molemmissa liikkeissä niinkuin haluaa, toinen tekee ja toinen lepää. Tulos on valakyykkyjen määrä.

M/N 35,40: 50/35kg
M/N 45: 42.5/30kg
M/N 50: 35/25kg
P/T 15-17: 35/25kg

A.
W.UP
PVC+MOB
POI
20 2' DU
20 DLHP KB
20 GOBLET Squat
20 PUSH-UP
20 V.UP

10 1' DU
10 DLHP KB
10 GOBLET Squat
10 PUSH-UP
10 V-UP

B.
EMOM OGNI 2' PER 14' 7 SET

1 COMPLEX (1 POWER SNATCH+S. SNATCH+1 OHS)

C.

WOD - FOR TIME
10-15-20
Deadlift 70-50KG
DB ONE ARM OH Lunge
KB THRUSTER ONE ARM (10-15-20 PER LATO) DX SX

Rest 2'

20-15-10
Deadlift 70-50KG
DB ONE ARM OH Lunge
KB THRUSTER ONE ARM (10-15-20 PER LATO) DX SX

D.

CONDITIONING
5' DU/SU
30 A. SWING 24/16
4' DU/SU
30 A. SWING 24/16
3' DU/SU
30 A. SWING 24/16
2' DU/SU
30 A. SWING 24/16

OPZIONALE
1) DB BACK COMPLEX #1 (VEDERE VIDEO DI IERI)
ESEGUIRE LA ROUTINE INDICATA

3) 5X5 STRICT PULL-UP