Focus: Pull Up Clinic working on kipping, butterfly, jumping

 

Metcon: “Helen”

3 Rounds of:

- 400m Run

- 21 Swings (L3 55/35, L2 35/20, L3 Scale As needed

- 12 Pull Ups (L3 reg pull ups, L2 & L3 banded or jumping)

 

Score = Time (Record for future reference

For time:

• 95-lb. thrusters, 30 reps
• 20 GHD sit-ups
• 400-meter run
• 115-lb. thrusters, 20 reps
• 30 GHD sit-ups
• 400-meter run
• 135-lb. thrusters, 10 reps
• 40 GHD sit-ups
• 400-meter run

5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict Chin Ups 5-7 reps
Kipping Ring Dips 7 reps
One-Arm KB OH Walking Lunge Dx (light weigth) 8 reps
One-Arm KB OH Walking Lunge Sx (light weigth) 8 reps
Kipping Toe to Bar 7 reps

Aamu: 30 min
1 min walk/1 min run
112/134

Ip: 135 min Hard routine

1.Weightlifting
A. EMOM15: Power clean straight into split jerk x 1+1 @ 80-85 %
47.5 47.5 50 50 52.5 / 52.5 52.5 52.5 52.5 52.5 / 55 55 55 55 55

2.Strength
A. E2MOM for 10 min: Back squat
6-4-2-2-1 reps
B. E3MOM for 6 min: Back squat
1-1 reps

1. Conditioning A. For time: 40 cal row 30 C2B 20 clean & jerk @ 42.5 kg Time: 8.42

4.Accessory
A. 3 rounds:
- GHD hip extension x 10 @ 5 kg plate
- 30 x banded triceps push down
- 8 x bicep curl 20 lbs

B. EMOM7: ab circuit

C. 2 rounds:
- 12 reverse hyper 10 kg
- 1 round of gymnastic swimming

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict Chin Ups 5 reps
Close-Grip Push Ups 10 reps
Walking Lunge 20 reps
GHD Sit Ups 10 reps

run 1000 meter

Jalkakyykky max5 (nousu rautaan, jolla saat 5 toistoa)
Penkkipunnerrus max5
Jalkojennosto roikkuen 3-4x12-20 (polvennostot ok)
Pystysoutu tangolla 3-4x12-20

AMRAP9
2 power clean 60/40
2 box jump over
4/4, 6/6, 8/8…

For time,
55 Hang Power Snatch @ 75/55

Every break = 15 KB Swings @ 20/12kg