3:00 min bike, row or run

3 rounds
10 passthroughs
10 seated DB press

Bench press or push press
E2MOM
10-8-6-4-2
increasing in weight each time.
warm up to 50% of 1RM

Alkulämmittely ja mobility

Voimistelua

Otm 12
30s käsilläseisonta
30s leuka
20-30s kaaripito

Loppuvenyttelyt

10 rounds:
2min ON, 1min off
~3-7cal less than max effort

Score: total cals

Kikc stand deadlift
6+6 /jalka

Liike: Snatch - tempaus

**Skill: KB swing

Workout of the day (WOD): 7 min amrap
7 x KB swing (russian)
7 x Air squat
7 x push up

Open Workout16.2

Beginning on a 4-minute clock, complete as many reps as possible of:
25 hanging knee raises
50 single-unders
15 squat cleans, 95 / 55 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
13 squat cleans, 115 / 75 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
11 squat cleans, 135 / 95 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
9 squat cleans, 155 / 115 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
7 squat cleans, 185 / 135 lb.

Stop at 20 minutes.

2016 REGIONAL ATHLETES
SESSION 1:
1. Clean
A. 2×2 Hang Squat Clean 120
B. 2×2 Low Hang Squat Clean 125
C. 2×2 Squat Clean 135
D. 1 Hang Squat Clean 125
E. 1 Low Hang Squat Clean 130
F. 1 Squat Clean 145

1. Jerk
   A. Work up to a 2 RM Push Press 107,5
   B. 5 sets of: 2 Front Squats + 1 Jerk – from a rack 120

2. Gymnastics Pushing
   75 Ring Dips for time done

SESSION 2:
1. Conditioning
12-9-6 reps for time of:
Squat Cleans, 225/155
Muscle-ups 11:56, bar mu

1. Running All at 1 mile pace (perform on True Form if you have one) 4x200m – 1 min walk between reps Rest 1 minute 3x300m – 1 min walk between reps Rest 1 minute 2x400m – 1 min walk between reps

Soutamalla, pace 1:40

1. Midline Accessory Work 10 x :15 L-sit tein ghd vatsoja

A,
For time:
5 Strict Deficit Handstand Push-ups @8/4cm
15 Bar Muscle-ups
15 m Overhead Walking Lunge @61/43kg
25/20 Row Calories
10 Strict Handstand Push-ups
30 Chest-to-bar Pull-ups
15m Front Rack Walking Lunge @61/43kg
25/20 Row Calories
15 Handstand Push-ups
45 Pull-ups
15m Back Rack Walking Lunge @61/43kg
25/20 Row Calories

Goal: sub 20 mins

B,
For quality:
3x6 Eccentric Stiff Legged Deadlifts, pick load
Pigeon Stretch, L 1:30/R 1:30
3x6 L/6 R Tempo Split Squats, pick load
3x6 Eccentric Barbell Rows, pick load
Banded Lat Stretch, L 1 min/R 1 min
3x6 Tempo Close Grip Push-ups

Eccentric Stiff Legged Deadlifts- 6 secs lowering
Tempo Split Squats- 3 secs down and up
Eccentric Barbell Rows- 6 secs lowering
Tempo Close Grip Push-ups- 3 secs down and up

C,
3 rounds for quality of:
15 Y-T-Ws

10-15 reps each position

Use Crossover Symmetry, mini bands or small plates.

0' - 6'
20 Double Unders
3/6/9/12/15/18/21... Handstand Push Ups
2' Rest
8' - 20'
Find 1RM Clean