A2 Reverse Lunge KB's/DB's 3x6+6
Rest 1min

Gymnastics Skill day.

Work on ring muscle-up progressions and positions. Learn and understand the strict variation first!

3 Rounds for Time
9 Thrusters 43/30kg
12 Wall Balls 9/6kg
15 Toes to Bars
TC: 8min

Squat clean week 3

EMOM 10

3 squat cleans 70-80%1RM

• Kolmen viikon proggis. Toistojen tulee olla nopeita ja räjähtäviä. Painot sen mukaan, että tekniikka säilyy.

EMOM 10
Snatch + Hang Snatch

B2 Pendlay Row 2x10, 2 RIR
Rest 1min

Optional Accessory
GYMNASTICS by Erik Niemi.

Quality before quantity. Perform movements with RPE 3-4: challenging but doable and repeatable.

1) Inch worm lowers x5 video
-go as low as you can, push hard into the floor and don’t arch your back

2) Handstand shoulder shrugs 2x10 video

3) Practice headstand kip into push up (without wall) for 5 min video
-start from headstand, lower legs in a tuck position, kick legs straight and push arms straight
-first kick into front support (push up position), then attempt to kick legs more up
-progress to hspu if you can and if form allows
-the aim is to build awareness into the hspu

4) Max handstand walk in 5 min

5) Handstand hold + 5 seconds from last week

Split jerk

5x6 Split jerk @60%1RM

*Toistot nopeita ja teräviä. Painot sen mukaan, että tekniikka pitää! Tangon saa ottaa räkistä.

7:00 Open 20.1
8:00 Snatch 1RM
9:00 Core
16:00 Snatch 1RM
17:00 Voimistelu
18:00 Snatch 1RM
19:00 Core
20:00 Basic Endurance CrossFit

30 sit ups
30 DUs
30 sit ups
30 push ups
30 sit ups
30 front squats 50kg/35kg