Weighted pull-ups 5x5

Every 3 minutes for 18min:
1 High hang squat snatch +
1 Hang squat snatch
1 Squat snatch
1 OHS

• Build to days heavy

Bootcamp

Technique workshops might include: snatch, c&j, hspu, du etc.
A couple of metcons and some horrible mobility stuff

Bring your own lunch/dinner!

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Timetable TBA or at the box

1min sprint (leave treadmill on)
1min burpees
1min skipping rope
1min rest

Practice rope climb and handstand hold for 15min.

Advanced:
EMOM 15
1) 2-3 Rope climbs (no jump)
2) 30s HS-hold
3) Rest

4 rounds, rest as needed:

1) 20m Slamball/Sandbag/Yoke Carry
2) 8 Prone Double KB Row, TEMPO 3013 (3sec down, 3sec hold at the top, squeeze your shoulder blades together)
3) 5-10 HSPU, tempo 5010 (5sec down, straight up, 1 sec in top position. You can kip yourself up.
4) 5-10 Strict TTB

Pk liikuntaa ulkona tai sisällä vapaa valintaisesti 30-60 min ajan.
sauvakävely, hölkkä, soutu, uinti, pyöräily, ski erg, assault bike jne.
Jokin kardioliikemalli missä on helppoa kontrolloida sykkeitä,

In Teams of 3 (30 Minute Time Cap)
3 Rounds:
60 Kipping Handstand Push-ups
20 Bar Muscle-ups
Directly Into...
30 Power Clean and Jerks (115/80)
30 Power Clean and Jerks (135/95)
30 Power Clean and Jerks (155/105)
30 Power Clean and Jerks (185/135)
30 Power Cleans and Jerks (205/145)
30 Power Cleans and Jerks (225/155)

Optional Accessory:
CONDITIONING
For time:

1-10, Sandbag/Slamball from Ground to Shoulder
20m Prowler Push

Alternate between ground to shoulder and prowler push. On the 3-2-1-Go! Lift the sandbag to shoulder, then push the prowler 20m. Next round 2x sandbag from ground to shoulder and again push the prowler 20m. Last round is 10 sandbag ground to shoulder and 20m prowler push

Overall RPE 4

3 sets of:
DB Goblet Squats x 15 reps @4010
Rest 90 seconds
Ring V-outs x 10
Rest 90 seconds
Front Foot Elevated (5-10cm) Lunges x 15 (/leg)
Rest 90 seconds

merkkaa goblet - saa ottaa kiloja lisää edellisiin jos mennee