Pull up 3 x 8 rep

Hyvät lämmöt, hyppyjä/loikkia, aktiivisia/pumppaavia venytyksiä (15-30min)

Kyykky max 1 (60-75min)
-viimeiset lähestymiset esim 75-85-95% TAI jos tykkää tehdä enemmän lähellä maksimia niin 87,5-92,5-97,5%

Stoppi-kyykky 3x2x50%

Kyykky 2x1 (60, 70%)

Stoppi-penkki 3x2x70%

Penkki 2x1 (70, 80%)

Kulmasoutu 5x15
-kevyt/rauhallinen, 2:2 tempo
-keskikropassa kova pito koko ajan

Dynamic box squat
8x2r @ 65-70%
Go every 60s.

For total weight, 3 attemps/ lift, 2 min/attempt

STOH

Front Squat

Deadlift

6 73%
3 80%
6 76%
3 83%
6 79%
3 86%

• Rest 2-3min...

Clean & Jerk 1RM 1-1-1-1-1

"Strength (load)

Build up to a heavy single snatch in 15 minutes.

Metcon (time)

”Isabel”

For time: 30 snatches 60/40kg"

3 rounds for quality
2+2 TGU go as heavy as possible
20 s HS hold (free)
5 BAR MU
3+3 weighted pistols go as heavy as possible with good form

Gymnastics (20-25 minutes)
Handstand Hold, Free Hold, Walk practises for 10 minutes
Rope Climb or toes to bar skills for 10 minutes

If you are already skilled with these do something like emom 12
odd min : HS walk x 10 meters and even min : 1-2 rope climbs / 8-12 ttb
Otherwise focus first on one thing and then the other. Goal is to make
you own skill level better. try hard enough!

How did it go, what did you do?