Hang Power Clean + Shoulder Press

7 x (3+1)

In seven sets find your maximum weight complex.

SO 2:00

Omatoimi :

Warm Up 2 rnds

10 Clean Pull
10 Muscle clean
10 Front Squat
10 Shoulder press
10 Backsquat
10 Hang Power clean
10 Push Press
10 High hang power clean

Harjoituksessa on tarkoitus etsiä ko. kompleksi maksimi seitsemällä työsarjalla.
Rinnalleveto polven päältä. Veto loppuun asti lantiolle, malta pysyä koko jalkapohjalla. Kolmannen riven jälkeen kun tanko on kaulalla pysäytä liike jonka jälkeen lähtee pystypunnerrus. (Suoraan rinnallevedon käännöstä tehtynä liike on Push Press)

MEN - includes Masters Men up to 54 years old

Complete as many reps as possible in 7 minutes following the rep scheme below:
60kg Clean and jerk, 3 reps
3 Toes-to-bar
60kg Clean and jerk, 6 reps
6 Toes-to-bar
60kg Clean and jerk, 9 reps
9 Toes-to-bar
60kg Clean and jerk, 12 reps
12 Toes-to-bar
60kg Clean and jerk, 15 reps
15 Toes-to-bar
60kg Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

WOMEN - includes Masters Women up to 54 years old

Complete as many reps as possible in 7 minutes following the rep scheme below:
42,5kg Clean and jerk, 3 reps
3 Toes-to-bar
42,5kg Clean and jerk, 6 reps
6 Toes-to-bar
42,5kg Clean and jerk, 9 reps
9 Toes-to-bar
42,5kg Clean and jerk, 12 reps
12 Toes-to-bar
42,5 kg Clean and jerk, 15 reps
15 Toes-to-bar
42,5 kg Clean and jerk, 18 reps
Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

MASTERS MEN - includes Masters Men 55+

Complete as many reps as possible in 7 minutes following the rep scheme below:

52,5kg Clean and jerk, 3 reps
3 Toes-to-bar
52,5kg Clean and jerk, 6 reps
6 Toes-to-bar
52,5kg Clean and jerk, 9 reps
9 Toes-to-bar
52,5kg Clean and jerk, 12 reps
12 Toes-to-bar
52,5kg Clean and jerk, 15 reps
15 Toes-to-bar
52,5kg Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

MASTERS WOMEN - includes Masters Women 55+

Complete as many reps as possible in 7 minutes following the rep scheme below:
30kg Clean and jerk, 3 reps
3 Toes-to-bar
30kg Clean and jerk, 6 reps
6 Toes-to-bar
30kg Clean and jerk, 9 reps
9 Toes-to-bar
30kg Clean and jerk, 12 reps
12 Toes-to-bar
30kg Clean and jerk, 15 reps
15 Toes-to-bar
30kg Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

AMRAP 20:
4 Dumbbell Thrusters 22,5/15kg
6 Toes to Bar
24 Double Unders

Scaled:
AMRAP in 20 minutes
4 Dumbbell Thrusters (2x15/10kg)
6 Toes-to-Bar
24 Double-Unders

RPE 4-4.5

Treenin tavoite on pystyä liikkumaan tasaista vauhtia alusta loppuun asti. Valitse itsellesi sellaiset skaalaukset, että pystyt säilyttämään treenissä korkean intensiteetin. Skaalaukset: DB thruster ->paino t2b->knee raises du->su

STRENGTH (2/3)
Alternate between A&B for 4 rounds, rest as needed between

A: 7 Strict Press
B: 5 Weighted Pull-Up

RPE 4 to 4+

Add 2,5-5% or one rep compared to last week.

Tailoring Options:
Weighted Pull-Up→ Strict Pull-Up→ Seated Pull-Up

EMOM 24

1 Minute : 15-22 Wallball Shots 20/14p
2 Minute : 3 Deadlift ( Deadstop ) , building. Start ~75%
3 Minute : 15/11 Cal Bike Erg
4 Minute : Rest

Split Stance RDL

4 x ( 5 + 5 ) @ Light / Moderate

Go Every 2:30

21-15-9
Push press 40/30kg
Burpee
Box jump 50/40cm
For Time
Time gap 7min

6 Sets x Every 4:00

SN Grip Press BHD Neck 5-5-4-4-3-3 ( AHAP )
One Arm DB Row 12 + 12

4 Sets x Every 3:00

4 + 4 Front Feet Elevated Lunges
15 Weighted Calf Raise ( floor )

For time:

1.6km Run
2km Row
1.6km Run