E90S for 18min(4 rounds)
1: 3x wall climb + 30sec Hand stand hold
2: 5x SL squat/each leg
3: 10-20x Pike compressions
+
10min amrap
7 Burpees
7 wall balls
7 Push ups
1min rest
10min amrap:
7 cal row
7 pull ups
7 kb swing 24/16

Warm up(10)
3rds
10 plyo jumps
10 pik n grass
6 jing jang(5 yd suicide)

WRK(30)
WRK 5:00 REST 1:00 x5
12 dumbbell alternating strict press
24 heavy jump rope
12 dumbbell step ups or lunge
24 dumbbell hop overs
12 dumbbell sit to stand
(sit to a box or chair w/db's and stand)

Finisher
50 double crunch
1:00 samson stretch

A: Power snatch +double snatch balance 4x2
B: Power clean + squat clean without hip contact
C: Clean pull 3x4 tng @ 80-% of clean pull max

6x 500m Row (2:05/500m)

After every row snatch squat practice.

STRENGTH
1a) Barbell Split Squats: 4 x 6 ea. Rest 30s.
1b) DB Neutral Grip Bench Press: 4 x 8. Rest 30s.
- pronated grip

METCON
4 Rounds of:
300 Meter Run
20 Hang Power Cleans (95, 65)
10 Box Jumps w. step down (24, 20)
Rest 2:00
*During rest interval complete:
30 Easy Single Unders
15s RKC Plank
- 20:00 Cap

Build to Moderate Complex:
1 Snatch Grip Push Jerk
1 Power Snatch
1 Hang Squat Snatch

Ascending Ladder for 3:00:
1 Bar Muscle-Up, 4 Box Jump Overs (24″/20″)
2 Bar Muscle-Ups, 4 Box Jump Overs (24″/20″)
3 Bar Muscle-Ups, 4 Box Jump Overs (24″/20″)
Continue to add (1) Bar Muscle-Up per round until the cap is reached.

Rest 3:00

Ascending Ladder for 3:00:
1 Ring Muscle-Up, 4 Box Jump Overs (24″/20″)
2 Ring Muscle-Ups, 4 Box Jump Overs (24″/20″)
3 Ring Muscle-Ups, 4 Box Jump Overs (24″/20″)
Continue to add (1) Ring Muscle-Up per round until the cap is reached.

Rest 3:00

Ascending Ladder for 3:00:
1 Bar Muscle-Up, 4 Box Jump Overs (24″/20″)
2 Bar Muscle-Ups, 4 Box Jump Overs (24″/20″)
3 Bar Muscle-Ups, 4 Box Jump Overs (24″/20″)
Continue to add (1) Bar Muscle-Up per round until the cap is reached.

Juoksuintervallit
5 x 1000m / 2:00 lepo

*Tasainen vauhti - pyri siihen, että intervallit ovat kestoltaan saman pituisia.

+15 min aerobisella sykealueella hölkkää alkuun sekä loppuun: yhteensä 30min.

Lepoja.

Warm Up
30-40 band pull aparts
then with miniband
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 single leg hip bridges
10 banded dynamic squat strech
then

2 sets
1:30 cardio machine
10+10 single leg RDL
10+10 upright row
10+10 half kneeling press
10 scapula Pull ups
10 kipping movement

With barbell go 2 times through this:
3 snatch deadlifts
3 high hang muscle snatch
3 bn snatch grip pp
3 ohs
3 snatch balance