3:00 BikeErg @ easy
2:00 Row / 2:00 BikeErg @ moderate
1:00 Row / 1:00 BikeErg @ moderate hard
+
2 Rounds
8 Tension swings (sponge/block between feet)
3-5 Pike compression slides
+
Build up to workout weight on squat clean/push jerk
– Sets of 3-5 bar-facing burpees and/or Kipping Toes-to-Bar Complex – between sets
3 Tension swings (sponge/block between feet)
3 Kipping knee tucks (i.e., half a kipping toes-to-bar)
3 Kipping toes-to-bars
+
Once through
12/9 (cal) BikeErg
3 Squat cleans @ 61/43kg (135/95lbs)
5 Bar-facing burpees
12/9 (cal) Row
3 Push jerks @ 61/43kg (135/95lbs)
3-5 Toes-to-bars

5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Ring Rows (Feet parallel on ring) 10 reps
Close-Grip Push Ups 10 reps
Air Squats 15 reps
Strict Toes to Bar 5 reps

EMOM 24

1 min : Du`s
2 min : inch worm
3 min : bunny jumps
4 min : jumpping pull ups
5 min : Du´s
6 min : rest

4 Sets Not For Time
10 Cal Row
3 Muscle Snatch
3 BTN Snatch Grip Push Press
3 Overhead Squats
10 GHD Sit Ups

*warm up and groove the snatch patterns

Skill: 5 mins to work on partner assisted strict RMU

Wod: 30 min amrap
60 DBstep ups&22.5/15
50 T2B
40 HSPU
30 BJO@30/24”

Etukyykkyharjoittelua : 5 x 5

Pistoolikyykkyharjoittelua : kumpparille, boxille, toinen jalka taakse jne jne.

Alkulämmittely ja mobility

Otm 10
Käsilläseisontapito 20s
6 etukyykkyä

8min +1toisto
Leuka
Punnerrus
Istumaannousu

Loppuvenyttelyt

120 min

1.Own skill
A. Bfly pull up practice for 15 min

2.JG PP 19.7.2018
B. Capacity
- 3 minute AMRAP of butterfly pull-ups in sets of 3 only
- Small butterfly pull ups, total of 7 sets = 21 reps

Rest 3 minutes

• 3 minute AMRAP of kipping TTB in sets of 3 only
• Total of 13 sets = 39 reps

C. Accessory, 3 rounds:
- 10 support swings
- 10 bottom of dip swings
- 20 LYTP

3.Conditioning
A. 0:00-10:00
2-4-6-8-10-.. Shoulder to overhead 35kg
10+10m Double KB Walking lunge between sets - 16 kg
Result: 3 clean & jerk @ round of 12

B. 10:00-15:00:
Heavy single in Clean
Result: 60 65 67.5 kg

15:00-18:00 Rest

C. 18:00-23:00:
5min AMRAP:
6 Thrusters @ 35kg
10 KB Swing
- All out!
Result: 5 rounds + 2 thruster = 82 reps

Complete 5 rounds of the following complex (complex must be unbroken).

Focus on quality movement - If you start to compromise the good movement pattern, it's a no-rep. Take some weight off and go again.

• 1 High hang clean (just a dip)
• 2 Low hang cleans (above knees)

Split Jerk
On the 2:00 x 6 Sets:
2 Split Jerks
*After each set, complete 40 Double-Unders

Percentages:
Set #1 - 75% of current 1RM Split Jerk
Set #2 - 78%
Sets #3-6 - Build to a heavy double for the day.