3 x 70%
3 x 80%
3+ x 90%

A.M.R.A.P. 15'

► 020 Thrusters
► 250 m Row

Lämppä leikkiä: lankkuhippaa
Mobility

Hyppyharjoitus:
1jalalla
Vauhditonta pituushyppyä
Sivuttain kyykkyhyppyä

Metcon
12min Amrap
8x kyykkyä
6x punnerrusta
10m Karhukävely

135 min
WU for 15 min
Skill: MU practice for 15 min
Progressions

1.SPP (Skill) – Part 1
A. Ring muscle up – 1 x max reps in 35 seconds > not done
B. 10 minute EMOM> Every 2 minutes, for 20 minutes
Ring muscle up x 1
Focus on MU. Timing (delay the arm pull to transition)
Total of 15 muscle ups

2.SPP (Skill) – Part 2
Barbell Efficiency
A. Power snatch – 1 x 9, 1 x 7, 1 x 12, 1 x 9 @ moderate load, rest as needed between sets
20 25 25 25

3.Strength
A. Alternate A1 and A2 (aim to beat last week)
A1. Back squat – 3 x 2 @ AHAFA, tempo free, rest 3 minutes before A2
A2. Back squat – 3 x 4 @ 85%+ of A1, tempo free, rest 3 minutes before A1

B. Alternate B1 and B2
B1. Strict press – 3 x 10 @ 70%+ (AHAFA), rest 2 minutes before B2
25 25 22,5
B2. Barbell bent over row – 3 x 10 @ AHAFA, rest 2 minutes before B1
35 35 35

4.Cool down
A. 5 minutes on AB/row or similar, HR < 140

100 Jumping Jacks
80 Flutter Kicks
60 sec. plank hold
40 sec. archer hold
20 walking lunges

20 box step-ups
15 ground-to-overhead with plate @10kg
20 russian twists with plate @10kg
10 burpees (step down & step up)

500m row

50 bench press (135/95)

500m row

50 ring dips

500m row

50 wall ball (20#->10'/14#->9')

500m row

50 Toes to bar.

3 x 10 pystypunnerrusta + 10 leuanvetoa / rengassoutua

2 min palautukset

POWER CLEAN SKILL
6 Sets:
Hang Clean High Pull
Clean High Pull
Power Clean

Sets #1+2 – 40% of 1RM CJ
Sets #3+4 – 45% of 1RM CJ
Sets #5+6 – 50% of 1RM CJ

Every 2 min x 10 min
10 Push Press @ 55%
+ 5/3 Kipping chest to bar