EMOM 6 @ increasing pace
1) BikeErg
2) Row
+
2 Rounds
5 Scapular pull-ups
3 Strict pull-ups
1 Active/passive shoulder extension (use a stick, each position 10-seconds)
5 Tension swings (sponge/block between feet)
+
Build up to workout weight for the thruster
* Between sets: bar muscle-up drills
3 Supine kipping pull-up drill (hollow hold + hip snap)
3 Single kipping pull-ups (focus on max hip thrust)
3 Glide hip snap to the bar drill
3 Jumping bar muscle-ups with hip snaps (to work on timing)
+
1-2 Rounds
200m Row @ target pace
6 Box jump overs, 24/20″ (step down)
3 Thrusters @ workout weight
1-3 Bar muscle-ups

– Rest 0:30 between rounds –

2-3 min light cardio
1+1 min pigeon pose strech
1-2 min v-sit strech
1+1 min tricep streching

Samat lämmöt & oheiset kuin kyykkyohjelmassa.

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SNATCH DEADLIFT + HIP MUSCLE SNATCH kyynärpäät edellä - katse eteenpäin
3[1+3]@tanko pal. 1 min

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SNATCH DEADLIFT + HIP MUSCLE SNATCH AND POWER CATCH jaloista kuuluu ääni
3[1+3]@tanko pal. 1-2 min

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HYPPYKYYKKY
3x5@tanko pal. 2min

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PAUSE CLEAN PULL (pause below knee and above knee - hidas palautus)
3x3@60%, 3x3@70% kehonp. pal. 3 min

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BOKSI TAKAKYYKKY
3@40%, 3@55%, 2@65%, 2@70% , 2@75% pal. 3 min

Engine

A) 4-5 Sets Of:

• 16 DB Snatch @50lbs
• 50 DU
• 16 Burpee To Target
• 50 DU
• 12 Box Step Over @50lbs
• 16 Cal Row

*rest 1:1 Between sets

B) 10-15min Cooldown Z2 Erg

Give your body and mind the rest it needs.
Stretching and mobility work.

Banded Pull-Through: 100 reps for quality
+
- Foam Roll Hip Flexors x 60s each (6-12 inch passes)
- 60s each side Biphasic Hip Flexor Stretch
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

RestDay.

10-8-6-4-2
Strict Ring pullups
Strict T2R

2-4-6-8-10
Strict T2R
Strict Ring pullups

3 rounds
1 min : air bike, increase pace each time a bit
10 dynamic squat strech / 10 wb goblet squat / 10 wb shots
10 db snatches @ starting light weight and building to wod start weight
5+5 squat strech
:20 single arm db oh hold
1+1 db tgu

Part A For Time in teams of 4:
From 0:00 - 15:00
-200 syncro wall balls with 2 medballs, each team
members must do 50 wall balls
(After every 10 syncro wall balls every team members
complete 5 syncro burbees). Wall balls 9kg/6kg
Score: Time/Reps

Part B Lifting score (overall result) in teams of 4:
From 15:00 - 35:00
- Lifting complex (1 Power clean + 1 Front Squat + 1 Stoh)
Team has 2 barbells, 2 team members can lift at same
time
Score: Overall weight (each team members best lift)