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

Alkulämppä leikki "Pizzalähetti"

Mobility

Taito: Rinnalleveto ja työntö
Kepillä ja tangolla

WOD
E2min x5
10 Burpee+ GTOH
5+5 Askelkyykky (LP suorilla käsillä)

LÄMMITTELY
60s./liike
1. Kyykky + kierrot
2. Eteentaivutus pumppailu + taaksetaivutus (toinen jalka taakse)
3. Ristikkäinen tuulimylly
4. Selälle rullaus + v-asennossa eteentaivutus
5. Skorpioni

KIERTOHARJOITUS
3 x 40s./20s.
1. Vaaka + polvennosto lp oik.
2. Vaaka + polvennosto lp vas.
3. Halo kk
4. Hollow hold + jalkojen ojennus
5. V-nosto lp

VOIMA
3 x 3/puoli tgu
Sarjapalautus 1-2min

3 x 6 landmine rdl kierrolla
Sarjapalautus 1min

EXTRA: tabatas

Julkaistaan myöhemmin.

3-4 supersets:
10 Alt. Lunge Step Backs (choose weight)
15m SA KB Farmers Carry + :20 SA KB Front Rack Hold (heavy) L+R
- Rest as needed btw sets

WARM UP 10min

5+5× HIP AIRPLANE

10m+10m 1-ARM OH WALKING LUNGE *plate

20× BAND PULL APARTS

5+5× /side 1-LEG RDL + 1-LEG RDL with PELVIC ROTATION plate, *tee ensin 5× rdl suoraan eteenpäin, kuorma vastaisessa kädessä ja toinen rdl 5× kiertäen alhaalla kuormaa tukijalan ulkosyrjälle

15× + 10×/side FROG STRETCH + ACTIVE HIP INTERNAL ROTATION tee ensin 15× frog stretch ja sen jälkeen yhdelle puolen jalkateän nostot 10×

--

video: HIP AIRPLANE 8:31

video: 1-LEG RDL with PELVIC ROTATION

video: FROG STRETCH

video: ACTIVE HIP INTERNAL ROTATION 0:47

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SNATCH + SNATCH from ABOVE KNEE *TC 15-20min
2×2x 1+2@barbell, 1+2@up to the maximum of the day , rest btw sets 2min

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CLEAN + CLEAN from ABOVE KNEE + SPLIT JERK *TC 15-20min
*split jerk to the other side on the next set
2×2x 1+1+1@barbell, 1+1+1@up to the maximum of the day , rest btw sets 2min

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video: MUSCLE SNATCH

video: DROP SNATCH

video: MUSCLE CLEAN

video: TALL CLEAN

video: TALL SPLIT JERK

Did race downtown--7:24 1 mile time

WOD:
21-15-9
Pullups
wall balls (14)
400m run

3 rounds
8 power cleans (95)
12 box jumps (20)
400m run

3 rounds
10 deadlifts (95)
8 burpee over the box jumps
400m run

24:04 rx

4 rounds for consistency:
15 dual DB hang power cleans
12 dual DB thrusters
1 min rest
400 m run or 50/40 cal ski/bike/row
15 T2B
2 min rest

2 Rounds
10/side Xiao Pengs
0:30 hang from a bar w/ ribs locked down
2 Scapular swimmers (prone position)
+
2 rounds
8 Handstand shoulder shrugs
8 Tension swings
4/side KB windmills
+
Build to workout weight for DB push press and sandbag cleans
* Practice few short sets of toes-to-rings and box jump overs between sets as you build up
+
@ Workout weight
10/7 (cal) Row
6 DB Push press @ 2 x 22.5/15kg (50/35lbs)*
8 Toes-to-rings
10/7 (cal) SkiErg
4 SB cleans @ 68/45kg (150/100lbs)
6 Box jump overs

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