Aikataulu

WOD – Strength

A. Push Press  w/ 2s pause on the bottom of the dip
E2M for 10min
5 x 5

NOTES: focus on upright dip position – shoulders in front, chest high and up
Don’t go too heavy – leave 2-3 reps in reserve in every set

B.  Tempo Front Squat
E2.5M for 12.5min
5 x 5 (4/0/4/1) @40-50%

NOTES:make sure you keep the same tempo and don’t rush through those weaker points of the squat
Partner up to make it easier to count the seconds

WOD – Conditioning

2 Rounds @Easy, repeatable Pace

A. 3min Row / Ski

B. 3min AMRAP Of:
20 Russian Twist KB
10 KB Swings
5 HR Burpees

C. 3min AB /BIKE / RUN

D. 3min AMRAP of:
9 Deadlift
6 Hang Cleans
3 Push Jerks
empty barbell or easy load for quality reps

NOTES: This is a low pace / intensity workout where after you are done you should feel like you can go again. No rest between sets.

Rest / Skill 

Cardio
0-4min: 55-65% HR (PK 1)
4-8min: 65-75% HR (PK 2)
8-12min: 75-85% HR (VK)
x 4 (48min Total)

Weightlifting
Clean x 3
3 position Squat Clean

Gymnastics
Rack/ Bar- Skill/Strength

WOD – Strength

A.E90s. Alternate A1 & A2 for  4 rounds

A1. Deadlift, 2s. pause Off the floor  x 6-8 @40-50%
A2. Pull Up hold  15-30s.

B. Core, 10min EMOM

1. Hollow Rock 10-20
2. Archer Rock 10-20

NOTES: Deadlift – pause right after the barbell is off the floor when pulling up – easy weight so you can do all the reps with that 2s. pause and execute excellent repetitions

Mobility
Hips/Legs/Lower Back

WOD – Weightlifting + Metcon/Conditioning

A. Snatch & OHS Complex

E2M for 16min (8 Rounds)

1 Snatch DL +
1 Hang Snatch Below the knee +
1 Above the knee +
1 OHS

NOTES: Focus on starting positions and be fast when going under the bar. Don’t rush the OHS –  make sure that the barbell is where it should be and you hit the full range of motion here

B. 10min For Quality, work with KB or DB

10 Plank Drags
10 Kneeling Press ( 5+5)
10 Halos (5+5)
10 1 leg DL (5+5)

Mobility
Upper Body

Gymnastics
HS/HSPU/HSW Work

“Partner WOD”

TBA

 Rest/Mobility

Jooga 16.30 – 17.30