For time:
15-12-9 Ring mu/ dual kettlebell snatch ( between legs) 24/16kg

Rest 10min

5 rds for time:
10 squat clean 135/95
20 ghd sit-up

Aamu: 45 min

WU for 10 min
1.Weightlifting
A. Suggested clean and jerk warm up
A. Power clean + clean – 12 x (1+1) @ 65%+, go every 75 seconds. Start @ 65%, move up on weight every 1 to 3 sets if moving well on all lifts, otherwise stay with the same weight.
45 47.5 50 / 52.5 55 55 / 57.5 57.5 60 / 60 62.5 c x. 57.5

B. Snatch – build to a heavy single (1) for the day, aim for 4 to 7 lifts @ 90-100%1RM range

2.SPP (Conditioning)

A. For time
100 pull ups > 50
100 push ups > 50
100 air squats > 50
Time cap. 15 minutes
Result: 9.44
167/181

REST. 8 Minutes

B. 3 rounds for time
30/24 cal assault bike > 10 cal
15 power clean and jerks @ 60/40kg
Time cap. 12 minutes
Result: 10.50
177/183

3.15 min assault bike

** Freestanding handstand hold**

– Accumulate 1:00 – 3:00 on your hands*

• Give yourself no more than six (6) attempts to accumulate the time. You can try doing the holds on parallettes if wanted.

4-5 sets:
10/10 Single arm Russian KBS, moderate weight. Focus ok keeping your shoulders square
15 GHD Hip extensions @ 2222 tempo
20 Ab mat sit-ups @ 3111 tempo

1-2 Rounds
12 Reverse lunges, alt
8 Scapula push-ups
12 Box step ups, alt
8 Scapular pull-ups
4 Strict pull ups
8 Handstand shoulder shrugs
+
Bar MU drills – 2 rounds of:
3 Supine kipping pull-up drill (hollow hold + hip snap)
3 Single kipping pull-ups (focus on max hip extension)
3 Glide hip snap to the bar drill
3 Jumping bar muscle-ups with hip snaps
+
Practice your footlock (“1st bite”) on the rope
+
Build to workout weight for DB movements
* Practice a few sets of other movements between sets
+
@ workout weight
10/7 (cal) Air bike
6 Single-arm DB clean and jerks, alt
3 Bar muscle-ups
10/7 (cal) SkiErg
6 DB box step ups
3 Wall-facing HSPU
30 Double-unders
4 Single-arm DB devils presses
1 Rope climb

Front squat

5x3@60%

First rep 2 sec. pause on bottom

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Kipping Pull Ups 5-7 reps
Kipping Ring Dips 7 reps
Pistol Squats 10 reps
Kipping Toe to Bar 7 reps

Lepoja

Superhidas superryhdikäs etukyykky

5 x 6