Alkulämmittely ja mobility

Rive ja työntö harjoittelua

15min Amrap
100m juoksua
10 boxihyppyä
1 skin the cat

Loppuvenyttelyt

Seven rounds:
75 pound Thruster, 12 reps
9 Toes-to-bar
Run 200 meters with a 20 pound medicine ball

12-9-7

*käsipainotempaus
*polvetrintaan

Technique :
- butterfly pull up / kipping pull up
- weighted negative pull up, weighted ring row ( strength work )
- kipping HSPU ( deficit, to abmat, facing the wall )

3 rounds

40 Airsquats
20 ring rows
10 bench dips
5 hang power cleans (40/30kg)

150 min
Warm up + COS 20 min

1.MU
- Drills
- MU+A+H 2 x 1
- MU+CTR 2 x 1
- MU 8 x 2
- MU x 20

2.HSPU strength
A. 5 x 5: Assisted lift off + pike push up - 2 x 5

B. 4 x Tough: Box Pike HSPU
- Knees on box 20"
- 9 7 6 7

3.Power clean
A. Build to heavy Power clean single in 15 minutes

A. EMOM10:
1 Power clean @ 85-90% of Max - not done

4.Strength
A. 4 sets:
6 Pendlay rows - 45 50 50 50 kg
Max effort Push ups
- No def. 17
- 15 kg plates def. 14 13 13

5.Metcon
A. 00:00- 05:00
3 Rounds for Time:
10 Double KB hang cleans - 16 kg
10 Burpee box jumps
Time: 4.17

05:00- 10:00: Rest

B. 10:00 >
For Time:
10 Double KB Shoulder to overhead - 12 kg
300 m Row
15 KB STOH
300 m Row
20 KB STOH
300 m Row
Time: 6.24

Tempo 21X1

Ring skills:

Skin the cat
up side down hang
kip
static holds

3x10 press

5 x 3 hang powerclean, 70 %