AMRAP 30 mins :
12/9 Machine Calories
8 Wall Balls, 9/6 kg,
4 Strict Pull-ups / 4 Up - down jumping pull up

Goal: 12-13 rounds or more

2 Rounds
5 Scapular pull-ups
5 Inchworms
5 Back support slide throughs
5 Russian dips
+
2 Rounds
3 Supine kipping pull-up drill (hollow hold + hip snap)
3 Single kipping pull-ups (focus on max hip thrust)
3 Glide hip snap to the bar drill
3 Jumping bar muscle-ups with hip snaps (to work on timing)
+
Build up to workout weight for the squat clean and STOH
* Practice wall walks and bar muscle-ups between sets
+
1-2 Rounds @ increasing pace
1 Squat clean @ workout weight
2 Wall walks
8/6(cal) SkiErg
4 STOHs
2 Bar muscle-ups

– Rest 1:00 between rounds –

Part A - 25min Cap (0:00-25:00)

100 Cal Bike
1500m Row
2000m Run

Immediately into...

Part B - 15min Cap (25:00-40:00)

10 Rounds of:
12 Deadlifts
9 Hang Power Cleans
6 Shoulder to Overhead
3 Front Squats

(95/75lbs)

Part C - 15min Cap (40:00-55:00)

60 Wall Balls
50 DB Snatches
40 Box Jump-overs
30 Single-arm Devil Press
20 Burpee Box Jump-overs

WB - 20, 14lb | DB - 50, 35lb | Box - 24, 20in

2 Rounds
5 Scapular pull-ups
5 Arch hold push to hollow holds (3-5 sec in each position)
8 Tension swings (sponge/block between feet)
3-5 Pike compression slides
5 Table top pulses
+
1:30/1:00/0:30 of each @ increasing pace
1) Air bike
2) SkiErg
+
Build up to workout weight on the power clean and jerk
Practise the other movements between your sets
+
Once through
1 Power clean and jerks @ workout weight
3 Chest-to-bar pull-ups
9 Wall balls
12/9 (cal) SkiErg
9 Wall balls
3 Chest-to-bar pull-ups
1 Power clean and jerks @ workout weight

*use straps

3×1@85%, sn-%, rest 2-3min

hollow body pos. lat pull down 3x10

slow eccentric pull up (with an active concentric 1/2 rep) 6x1

10' EMOM
1:5/5 renegade row @ 2x20=10kg
2: 6-8 push up on DB

WARM UP 10min and OLY TEHNIQUE DRILL before clean & jerk

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POWER CLEAN + POWER CLEAN from KNEE + SHOULDER PRESS + OH SPLIT SQUAT *työnnä ensin saksiin ja tee tässä asennossa valakyykyt (toisto määrät per puoli suluissa), palauta jalat *etu-taka ja työnnä saksiin toisinpäin *työnnön rytmi taka-etu
1×2× 1+1+2+[3+3]@barbell, 3× 1+1+2+[3+3]@50-55-60%, push press-%, rest btw sets 2min

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PAUSE BACK SQUAT *3-5sec pause in the bottom - aktiivinen pito syväkyykyssä
5@barbell, 5@50%, bs-%, rest btw sets 2min

BACK SQUAT + CLEAN RACK SUPPORT HOLD 5-10sec
5@65%, 5@75%, AMAP@85% max effort for final set with good technique - varmistajat sivuilla, rest btw sets 2-3min

tee ensin takakyykky ja heti perään eturäkkipito 5-10s, keskivartalon tuki ja paineet - riittää, että nostat tangon suoraan räkistä ylöspäin - ei kävellä taakse niinkuin kyykätessä

*HOX! jos et tiedä takakyykyn ykkösmaksimia, laske teoreettinen takakyykyn ykkösmaksimi kehonpainosta ~100%.

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ACCESSORY WORKOUT (if time left)

UPPER BODY MOBILITY & STRENGTH
- 2-3 rounds
- 8 reps each movement

8× Barbell Upright Row

8× Barbell Supinated Grip Bent Over Row *clean grip - pidolla

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video: POWER CLEAN + POWER CLEAN from KNEE

video: OH SPLIT SQUAT

video: CLEAN RACK SUPPORT

video: Barbell Upright Row

video: Barbell Supinated Grip Bent Over Row

7' AMRAP
5 dbl DB hang squat clean
7 box jump over
9 dbl DB push press

WARM UP 10min and OLY TEHNIQUE DRILL before snatch

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POWER SNATCH + POWER SNATCH from KNEE + SNATCH PUSH PRESS + OHS
1×2× 1+1+2+2@barbell, 3× 1+1+2+2@50-55-60%, sn-%, rest btw sets 2min

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PUSH PRESS
5@barbell, 1@find your 1RM of the day! rest btw sets 2-3min

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PAUSE BACK SQUAT *3-5sec pause in the bottom - aktiivinen pito syväkyykyssä
5@barbell, 5@30%, bs-%, rest btw sets 2min

BACK SQUAT + SINGLE LEG WALL SIT HOLD 30-60sec
5@40%, 5@50%, 5@60%, rest btw sets 2-3min

tee ensin takakyykky ja heti perään selkä seinää vasten kyykkypito yhdellä jalalla - hae haastavin kulma. Pidä ilmassa, koukussa olevan jalan polvi mahdollisemman korkealla. Jos 60s menee helposti, ota lisäpaino käteen tukijalan puolelle. Toista toiselle puolen - aloita heikommalla

*HOX! jos et tiedä takakyykyn ykkösmaksimia, laske teoreettinen takakyykyn ykkösmaksimi kehonpainosta ~100%.

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ACCESSORY WORKOUT (if time left)

UPPER BODY MOBILITY & STRENGTH
- 2-3 rounds
- 8 reps each movement

8+8× DB's / plate Rainbow Raise tee molemmat suunnat, mutta suunta kerrallaan (alhaalta edestä ylös ja sivulle alas sekä sivu kautta eteen alas)

8× Barbell Wide (snatch) Grip Bent Over Row tempausote, pehmeät polvet ja selkä lattian myötäisesti (keskivartalon tuki), ajatuksena vie kyynärpäät kohti kattoa, jolloin tanko koskettaa rintaa/ylärintaa - 2s pito rinnalla.

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video: POWER SNATCH + POWER SNATCH from KNEE

video: SNATCH PUSH PRESS

video: SINGLE LEG WALL SIT HOLD

video: Dumbbell Rainbow Raise

video: Barbell Wide (snatch) Grip Bent Over Row - liike videon lopussa

5 rounds for time:
800 m run
20 alternating single DB clean & jerks 35/25 lb
10 alternating single DB devil’s presses 35/25 lb