Warm-up

3:00 Air bike
3:00 SkiErg
+
2 rounds
10 Hanging scapular pulls
5 Inchworms
5 Jefferson curls
10 KB Sots presses
10 Handstand shrugs
+
Build to workout weight for deadlift
* Between sets: Handstand push-ups drills
10-sec Bent leg tripod headstand hold (against the wall) + 5 pulses of the knees
10-sec Bent leg tripod headstand away from the wall
1-3 Tuck tripod headstand kip extension to handstand (against the wall)
1-3 Tuck tripod headstand kip extension to handstand (away from the wall)
+
1-2 Rounds @ workout weight
5 Deadlifts
5 Handstand push-ups
5 Box jump overs, 24/20″
5 Toes-to-bars
20/15 (cal) BikeErg

3 rounds of:
20 KB swings
10+10 KB side bends
20 alternating DB snatches
20 DB Russian twists
max Ring rows
Rest

Clean & Jerk 1 RM

E1.30M x 6

1 C&J @70-80%

Sarjat voi tehdä nousevalla painolla. Toistot pitää olla teräviä ja teknisiä.

Yoke carry

6 x 15m @ see notes, go every 2:00

– Start @ weight you could carry for 30m and build up from there (every 2 sets or every set)
– If you don’t have a yoke, here are some alternatives: 1) Zercher carry from rack (not comfortable), 2) Heavy SB carry, 3) Heavy KB front rack carry

3:00 BikeErg @ easy
2:00 SkiErg / 2:00 BikeErg @ moderate
1:00 SkiErg / 1:00 BikeErg @ moderate hard
+
2 Rounds
10/side Xiao Pengs
20-second hang from a bar w/ ribs locked down
3 Scapular swimmers (prone position)
5 Scapular pull-ups
+
2-3 Rounds barbell prep @ empty barbell
3 Snatch pulls
3 Hang muscle snatches
3 Snatch grip push press behind the neck
3 Hang power snatches
3 Overhead squats (slow tempo)
+
Build to workout weight for hang power snatch
* Prep the box jump overs, air squats and burpee pull ups between sets
+
2 Rounds @ workout weight
3 Hang power snatches
6 Box jump overs
3 Burpee pull ups
12 Air squats
20/15 (cal) BikeErg

Front squat
- 6 x 2 @80%

For time

• Accumulate 6 minutes of a pull-up bar dead-hang hold
• Each time you drop from the bar, complete 100 double-unders and 30 V-ups.

Front squat
- 3 x 3 @95%

RestDay!