Skillday

Work on your weaknesses for 20-30min.

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3-5 rounds for quality, rest as needed, scale if needed. Check the videos.

1) Flow of your choice (frog/hip/ankle/thoracic…)
2) 5+5 DB Snatch into Thruster
3) 10 Banded Face Pull
3) 5-10 Strict TTB
4) 10-20sec Handstand Shoulder Opener
5) 6-10 SOTS Press
6) 10 Wallball 2 for 1

1-3 Skin the Cat,
10m Lateral Lunge,
5-15 Parallette Push-Up,
10 Banded Passthrough (prone or standing),
5+5 Pistol Squat

Uppvärmning:
1. Dynamisk warm up:
världens bästa stretch
1 x 5

1. Dynamisk wam up: 90/90
   med lutning
   1 x 10

2. Dynamisk warm up:
   skorpion med böjda ben
   1 x 6

Styrka:
4. Traditionellt marklyft
3 x 6

1. Hantelpress på bänk
   3 x 6

2. Framåtlutade Bulgariska
   squats med hantlar
   3 x 6

3. Enarmsrodd på bänk
   3 x 6

4. Hip thrust
   3 x 6

5. Axelpress
   3 x 6

Stretch:
10. Lårets baksida och
sätesstretch

Dead lift
3@75% 1rm
3@80% 1rm
3@85% 1rm

Split Jerk (heavy): 3x1
(If it fees good, go for a PR)

EMOM10

1 squat clean

1-3 sets: 70-75%
4-6 sets: 75-80%
7-10 sets: 80-85%

Ideana tehdä laadukkaita ja teräviä nostoja. Valitse prosentit päivän fiiliksen mukaan.

A) Front squat
4 x 3 x 80-85% / rest 2 min

B) Back squat
1 x max reps -2 @80-85% 1RM front squat

Practise
Sandbag over shoulder
Yoke Carrying
Tyre Flipping
Sledge Hammering

For time
50 Double Unders
40 Wall Balls
30 KB Swings 24/16kg
20 Pistols
10 Bar Muscle-Ups
20 Pistols
30 DB Snatches 22,5/15kg
40 Box Jumps
50 Double Unders

6 x alkavalla 2 minuutilla

1 tempaus riipusta + 1 tempaus polven alta + 1 tempaus