• 12 Min AMRAP of:
Plyo Box Jump Ups (75/60 cm) 7 reps
Two-Arm KB American Swing (32/24Kg) 14 reps
Double Unders 28 reps

Joka alkava min 12 min ajan

1 x c&J, AHAP

Superkids:

2 köysikiipeilyä

3 kierrosta
5 etunojapunnerrusta
7 varpaat tankoon
9 täydellistä kyykkyä

2 köysikiipeilyä

Ninjat:

3 köysikiipeilyä

3 kierrosta
7 etunoja punnerrusta
9 varpaat tankoon
12 täydellistä kyykkyä

3 köysikiipeilyä

For time:
20-lb. medicine ball cleans, 42 reps
21 body-weight bench presses
20-lb. medicine ball cleans, 30 reps
15 body-weight bench presses
20-lb. medicine ball cleans, 18 reps
9 body-weight bench presses
Post time to comments.

Mob Session #1

A. Shoulder – Internal rotation

B. Hip – Banded

C. Hip – Extension

Session #1 – Aerobic Power Intervals

A. Practise cycling C2B Chin ups

B. 6 to 9 Intervals of 2 minutes on : 2 minutes off

200m Run
AMRAP
5 C2B Pull ups
5 Burpees

• To determine number of intervals go by feel OR (better?) after minimum 6 intervals continue until HR doesn’t recover to < 140 between the intervals

Mob Session #2

A. Shoulder – Internal rotation

B. Shoulder – OH position

C. Hip – Extension

Session #2 – Weightlifting + Strength Aerobic Method

A. Power Snatch – 6 x 2 @ by feel (for heavy quality)
- NO Touch and Go

B. Snatch RDL (below knee) – 5 x 3 @ 75-90% snatch, TEMPO 3111 (3 sec down : 1 sec hold / up / hold)

C. Back squat – Strength – Aerobic Method

C1. 3 − 4 x 3 reps, ascending sets, as heavy as possible, 2 − 3 minute rest between sets

Immediately after C1, Set up and do C2

C2. 3 − 5 x 8 − 10 reps @ 45 − 55%+ 1RM, Tempo 2020 (2 seconds down : 0 pause : 2 seconds up : 0 pause), rest precisely 40 seconds between sets
- Be strict with the tempo

Superkids

Aikaa vastaan
12-9-7

-Käsipainothruster
-Toes to bar

Ninjat
15-12-9

-Thruster
-Toes to bar

EMOM 12min:

3 Deadlift
3 Hang power clean
3 S2OH

(you choose weights)

EMOM 6 (0:40 work / 0:20 easy)

1) Row
2) SkiErg
3) Air bike

Por parejas:
- 10 rounds for time of:
--- 50m run.
--- 10 Kb swing (24/16 kgs).
--- 10 Goblet Squat (24/16 kgs).

*** Time cap: 15 min.

2 x 1 + 3 työntö
2 x 1 + 2 työntö
3 x 1 + 1 työntö