PERFORMANCE
EMOM x 18 MINUTES
MIN 1 - 10 Ground to Overhead @42.5/30kg
MIN 2 - Max Burpee Box Jump Overs @61/51cm
MIN 3 - Rest

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FITNESS
EMOM x 18 MINUTES
MIN 1 - 10 Ground to Overhead @ light
MIN 2 - Max Up-Down Box Jump Overs @ low box / plate stack
MIN 3 - Rest

• GTOH: your choice for Snatch or Clean & Jerk
• RPE 8-9
• Video: https://vimeo.com/810044667

Warm Up
3 rounds
1 min row
20 plate hops
10 plate gtoh + halo (eli levyp nosto ja kierto pään ympäri)
15 v-ups

Strenght
3x Flat Foot Clean Pull + Power Clean + Squat Clean @35-50%
1 slow power clean + slow squat clean x3 sets @60-70%
eli hitaasti reiden puoleen väliin ja siitä kiihtyy.
2x2 squat clean @75% , rest 30s and 2 power cleans @60% (sharp)
1x2 squat clean @80% , rest 30s and 2 power clean @60% (sharp)
rest as needed
Deadlifts 10-8-6-4-3-3reps @50-58-65-73-80-85%
rest 1.5-2.5min

Metcon
EMOM 20-28 (5-7 rounds)
1) 14/11 cal row (max 50s)
2) 1-2 legless rope climb/normal rope climb
3) 13/10 cal air bike (max 50s)
4) 5-10m hs walk or 2-3 wall walks

Accessory Work
3x12/12 single leg hamstring curl
3x8/8 single arm db press @moderate weight
3x20 abs crunch + 30 weighted twits @15kg
rest as needed

WARM-UP

3 rounds of:
:45s row or bike erg
15 Banded pull aparts
10+10 1-legged deadlifts
5 Behind the neck shoulder press
5 Overhead squats
5 Hang snatches
3-5 High box jumps
18 Starfish crunches

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SNATCH

3 sets of 2 @ 78%
2 sets of 2 @ 82%
Percentage of snatch 1RM
Lift every 2:30

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CLEAN AND JERK

Clean complex:
(Clean pull + Hang clean + Front squat + Clean + Jerk)

3 sets @ 78%
2 sets @ 82%
Percentage of C&J 1RM
Lift every 2:30

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BACK SQUAT

3 sets of 4 @ 84%
Lift every 2:30.

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OPTIONAL (BONUS)

Accessory work:

3-5 rounds of:
4-8 Strict weighted pull-ups
10+10 Seated Z-press
15 Banded glute bridges
15 Jack knives
20 Weighted hip extensions on GHD
Not for time

Conditioning:

Every minute on the minute for 24:00 minutes of:
1) 16/13 Calories row (:45s)
2) 10 Dual dumbbell thrusters (:30s)
3) 16/13 Calories bike erg
4) 5-7 Burpee pull-ups (:30s)

Warm Up
3 rounds
1 min ski
10 sots press
10 banded good morning
15 tuck ups
then some squat and overhead mobility for snatch

Weightlifting
Flat Foot Snatch 3x3 @35-50% (kantapohja kiinni lattiassa, kyykkyleveys valmiina)
1 Slow Power Snatch + 1 Slow Squat Snatch x3 sets @60-70%
eli hitaasti reiden puoleen väliin ja siitä kiihtyy.
2x2 snatch @75% , rest 30s and 2 power snatch @60% (sharp)
1x2 snatch @80% , rest 30s and 2 power snatch @60% (sharp)
rest as needed
Flat Foot Snatch Pull 3x4reps @90% of 1rm snatch
eli tempauseveto olankohautukseen niin et kantapohja ei irtoa lattiasta.
Tällä haetaan sitä et veto suuntautuun ylöspäin eikä kaadu eteen/taakse.

Metcon
For time
3 rounds
5 bar muscle ups OR 10 C2B/PULL UPS
20 SINGLE arm db oh lunge walk (R/L = 10/10 steps)
rest 3 min
3 rounds
5 bar muscle ups OR 10 C2B/PULL UPS
20 double db front rack/back rack walking lunges @2x12.5-15/17.5-22.5kg's

Accessory Work
3x20/20 banded donkey kicks
3x12-15 banded strict pull ups
rest as needed

Optional Extra
20-30 min light pace @55-65% of max HR easy pace cardio

Deadlift ( TnG )

6-6-4-4-2-2

Go Every 3:00

For Time
100 Kettlebell Swings (24/16 kg)
100 Sit-Ups
100 Air Squats
100 Push-Ups

With a running clock, as fast as possible perform the prescribed work in the order written.

Score is the time on the clock when the last repetition of Push-Ups is completed.

This British Hero WOD is dedicated to Lcpl Jordan Bancroft (25) Duke of Lancashire Regiment, who was shot in Afghanistan on 21/08/10.

Also dedicated to Ishwor Gurung, Darren Foster Remand Kulung, Lt John Sanderson Lsgt Dale McCallum and Mne Adam Brown who died in the same month.

EMOM 40 Work 0:40 / Rest 0:20

Minute 1 : Strict Pull-ups
Minute 2 : Echo Bike
Minute 3 : Plank
Minute 4 : Wall sit
Minute 5 : Hanging Knee Raise Hold
Minute 6 : Strict Burpees
Minute 7 : RDL w/ KB
Minute 8 : Squat w/ KB

Back squat 8x65%, 8x70%, 6x80%, 6x85%

1) Kick up to handstand 5x(4+45s)
2) Partner assisted ring Mus or Ring row MU 4x2