Holleyman YGIG edition
20min AMRAP

5 wall-ball shots
3 handstand push-ups
1 power clean

-Kierroksen jälkeen vaihto
-Tulos on kaikki kierrokset yhteensä

6-8sets:

3-4 x 2 power snatch 73-83%
3-4 x 1 power snatch 83-90%

drop&go!!!

Push Press + Push Jerk
Build to a heavy 1 + 1 over 6 sets. Rest 2:00

Reset at the shoulder between reps.

Jerk complex:
3-5 x
1 push press + 3 split jerk
- RIR 1-2 split jerk viimeisellä sarjalla

Työsarjat omaan tahtiin.

Penkki max1

Deadlift
10 min to build to today's heavy 3.
--then--
3 x 3 @ 80-90% of heaviest triple

FULL RESET btw reps

1 thruster

– Rest 3:00

1 set for reps:
Max-rep thrusters
– Use 60% of the EMOM 1-rep-max.

SCALED WOD
EMOM 10:
3 thrusters

– Rest 3:00

AMRAP 1:
Max-rep thrusters (15/20 kg)

DELOAD WEEK

A) Max unbroken set of double unders

B) Handstand skills

C) 3 Rounds
In 90s:
30-50 double under
AMRAP handstand walk / wall walk
90s REST

If you are taking part of the team challenge, you could do this:
machine basic conditioning:
2 round 10 min each machine
row
ski
bike
- keep your heart rate in the blue zone or at least at the lower range of green
- after training roll and stretch
__
For those who's not taking part of the team challenge:
28 EMOM
1) 5 dead lift +3 hang power clean + 2 stoh
2) 6 shuttle run (15m=1rep)
3) 12-16 toes to bar
4) rest
-1) barbell cycling: use lighter weight than in the test, try to hold on to the bar trough out the complex
-2) focus on smooth turn over
-3) toes to bar scale: legs above hip or V ups. Can be done 3-6 reps at a time. Does not have to be unbroken

Tabata (8 x 20sec ON/10sec OFF)
Lateral Burpee Double Jump Over Shoe 👞