WU:
1000m row

WOD:
Partner WOD (me, Sherry, Sophie)

120 Thrusters (55)
every minute, everyone does 5 burpees

did first minute: 22
11
9
8
7
Total: 57

Time: 12:54

Did 4 strict pullups, then 8 strict with black band
worked on kips
did 2 kipping pullups w/o band

2 rounds
10 Hip hinge abductions
10 Scapula push-ups
10 Tension swings
+
2 rounds
5 Kneeling goblet get-ups
5/way Scapular rolls
5 Pike to planches
+
2 rounds @ increasing pace
20 Double-unders
8 DB walking lunges (change rack position each round)
4 Handstand push-ups (change variation each round)
2 Bar muscle-ups
– Rest 1:00 between rounds –

LÄMMITTELY
Nilkan seutu
- Kantapää- ja varvasnousu
- Pyöritykset nilkka vk
- Polvennosto (+vaaka) blokkien päällä

2 x 50s./20s.
1. Jefferson curl
2. Hyvää huomenta istuen
3. LLA - punnerrus jarruttaen
4. Uimari päinmakuulla

VOIMA
3 x 8 maastaveto

KIERTOHARJOITUS
2-3 x 35s./20s.
1. Rengassoutu
2. Landmine twist
3. Seisten lonkankoukistaja minivk
4. Pull over (jalkojen laskuilla)

Strict ring muscle-up prep – 2 to 3 rounds

3 Active/passive shoulder extension mobility exercise (use a stick, each position 10-seconds)
5 Back support slide throughs
3 Box Russian dips
0:10-0:20 Ring support hold (thumbs out)
5 Supine arch hold (2-sec) snap to hollow hold (2-sec)
0:10-0:20 Bottom of ring dip hold
5 Supine arch hold (2-sec) snap to a Russian v-up snap (or Straight leg v-up snap)

DB Clean and jerk

Single-arm DB prep – 2 Rounds @ increasing load
5 DB Muscle clean
5 DB Push press
5 DB Power clean
5 DB Push jerk

– Rest as needed between movements and rounds –

15-12-9 Reps for Load
Clean-and-Jerks (unbroken)

Rest as needed between sets
Pick a single weight with which to complete all 3 rounds of the prescribed number of repetitions of Clean-and-Jerks, unbroken. Touch and go at the floor only. Even a re-grip off the floor is a foul. No dumping. Use the same load for each set. Rest as needed between sets.

Score is the single load used for all three unbroken sets.

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

AF, WEEK 346, Bonus Workout, Engine

CONDITIONING

E6MOM x4

30/24cal Echo
20 RKBS

RPE 4 when working. You should have 3min+ to rest on each round. If not, go every 7th minute.

Target: all rounds within 10sec.

Rxd: 24/16kg.
Advanced: 32/24kg

For time

• 2-minute plank hold
• 30 box jump-overs
• 100-meter dumbbell farmers carry
• 2-minute plank hold
• 20 box jump-overs
• 100-meter dumbbell farmers carry
• 2-minute plank hold
• 10 box jump-overs
• 100-meter dumbbell farmers carry

800-1600m Jog @ easy pace
+
Dynamic mobility – 1-2 Rounds
10/side/drill Leg swings (forward/backward and side-to-side)
10/direction/leg Standing hip circles
10/leg Walking knee hug
10/leg Walking quad pulls
10/leg Frankensteins (straight leg kicks)
10/direction Arm circles (forward and backward)
+
1-2 Rounds
20m High knees
20m Butt kicks
20m Skipping
+
2-3 strides
Accelerations over 80-100 metres. Start easy and gradually build pace during the stride, reaching close to your 3k pace or slightly faster by the end of the 100 metres. Walk back slowly to the start point for recovery before the next stride.