Primary
Swim 500 Meters at easy pace
20 Min mobility work with resistance band and foam ruler

Alternate to Swim
20-25 Min Bike or Jog at a moderate to easy pace & 20 min mobility work with resistance band and foam roller

OR

Yoga 40 Minutes

Etukyyky, 5x65%, 5x75%, 5+x85%

Shoulder press
4x4r
2 reps in the tank.
Rest as needed.

Alkulämmittely ja mobility

Harjoitellaan köysikiipeilyä

30s liike 30s lepo 3kierrosta
Viivajuoksu
Lankku
Burpee
Kaaripito

Loppuvenyttelyt

20 Rounds YGIG:

1 x Squat clean @80% of 1RM
5 x High box jump
150/100m Row

E3M for 18min (2 sets),
1 – Rope Climb Technique Work – no more than 4 ascents
2 – Freestanding Handstand Hold Work
(use partner assists to learn balance points and accumulate time upside down)
3 – Candle stick roll x 10-15 reps
+
Coach suprise

W/U
800m run
2 rounds
10 pass overs with PVC
10 pull ups strict (5, then the rest w/o band, then 3 and rest w/red band)
10 push ups

Skill - handstands / handstand push ups/ handstand walk

WOD - 7 RFT
12 OH sledge hammer strikes
12 left hand sledge hammer strikes
10 four count flutter kicks
10 supermen

WU
3rds
8x air squat
4+4 KB/DB push press
8x sit up
8x up down
+
2rds
4+4 KB/DB hang snatch

Strength (load)

In 20 minutes build up to a heavy set of 2 snatches.
* No tng
* No letting go

Accessory:
3-5 rounds of
10-20 GHD sit-ups
10-20 Back extensions on GHD
Rest 1-2 minutes between sets

WU
3rds
8x good morning
8x plank shoulder tap
8x burpee