Samat lämmöt & oheiset kuin kyykkyohjelmassa.

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CLEAN

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HIP CLEAN

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HIP SNATCH

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TAKAKYYKKY

Hang clean pull 4x6 reps

8 Intervals
New every 4th minute

25/18 Cal. Row
+
A) 20/15 Cal. BikeErg
B) 15/10 Cal. SkiErg
C) 15/10 Cal. Echo Bike
D) 10 x 10m Shuttle run

4 kierrosta

200m juoksu
12 työntö
200m juoksu
12 raaka tempaus
200m juoksu
16 boksilleaskellus

Paino 52/43/30/25kg

Aikaikkuna 18-25min

Not For Time:

3 Strict Handstand Push-Ups
3 Strict Ring Dips
3 Push-Ups

3:00 Echo bike @ easy
2:00 Row @ moderate
1:00 Echo bike @ moderate hard
+
Muscle-up prep
5 Back support slide throughs
5 Russian dips
10 to 20-sec Ring support hold (thumbs out)
5 Supine arch hold (2-sec) snap to hollow hold (2-sec)
10 to 20-sec Bottom of ring dip hold
5 Supine arch hold (2-sec) snap to a straddle v-up snap (or Straight leg v-up snap)
3 Single leg transition drill
+
Build to workout weight for the squat clean as needed
* Practise few short sets (1-3 reps) of ring muscle-ups and burpees between your lifts
+
@ workout weight
10/7 (cal) Air bike
2 Squat cleans
6 Bar-facing burpees
2-4 Ring muscle-ups
10/7 (cal) Air bike

A.
EMOM x6:
1.) Shuttle run
2.) Walk out + Push up
3.) One leg V-sit up

• Mobility...

• Work on: HSPU/Dip

B.
7 rds: Not for time:
3 Strict HSPU
3 Dip (w/ chair/bench)
3 Push up

C.
AMRAP 18min.:
Max reps: Shuttle Run (10m)
Every 3min.:
(On the 0:00/3:00/6:00/9:00/12:00/15:00)
50 DU's
12 Burpee

WOD
for time
40x air squat
400m run/ 200m walk
30x air squat
400m run/ 200m walk
20x air squat
400m run/ 200m walk
10x air squat
400m run/ 200m walk

3 rounds:
12-16 DB push press (6-8/side)
12-16 ring row
6-12 push up
20 russian twist
-Rest 1-2 min between rounds-

• 3-3-3 of:
BB Front Squat
3RM
90% 3RM 3-3 reps