DB Bench
Walking lunge
GHD
DB flies

4*8, rest as needed

4 rounds of:
10 Hollow Rocks
20 Mountain Climbers
max effort Hanging L-Sit Hold

Score: total time L-sit Hold

*3 round for time *

100 DU
30 wall ball @10

TC 10'

135 min

1.Own skill
A. HSW practice for 10 min

2.JG SC 20.3.2018
A. 3 rounds:
60 s. kneeling thoracic twist/side
60 s. shoulder flexion pulses
60 s. passive hang
10 kip swings

B. Butterfly skill, complete:
3 x 10 box assisted bfly pu
4 x 10 single leg box assisted bfly pu
4 x 5 single leg jumping box assisted bfly pu
1 x max set of bfly pull ups - attempts

C. Own additional EMOM:
1) 6 C2B
2) 8 HSPU

3.ATP workout 21.3.2018

A. 20min EMOM:
1 Power Snatch @75-85% and 20 DU > 35 kg + 15 DU
Both movements on the same minute.

Rest 5min

B. 10min EMOM:
1) 20-25 Wallball / 20 @ 14 lbs
2) 1-3 Rope Climb / 1

Rest 3min

C. For time:
15-12-9
TTB
Box over Jump

Result: 4.27
Total time: 44.27

3 x 7 vatsaa tangolla

As many rounds as possible :

3 raaka riveä, 3 sek pito vastaanotto-asennossa
30 DU

-painoa saa lisätä niin kauan kun tekniikka pysyy hyvänä /

5 kierrosta:
3 raakariveä, 3 sek pito vastaanottoasennossa, pelkkä tanko
30 tavallista naruhyppyä

Raakarinnalleveto 5 x 3, keskity vastaanottoasentoon.

3 Rounds
1000m Run
25 Ring dips

12' EMOM
Min1: 18cal row
Min2: Max hand stand walk
Min3: 200m run
Min4: Rest

#Strength
6x1 of:

• BB incline bench press