For time:
24-21-18 Thruster 43/30kg
5-3-2 Rope climb

Rest 10 min

For time:
21-15-9
SDHP 43/30kg
T2B
Box jump 60/50cm

Rest 10 min

21 mave
7 Wb
15 etukyykky
7 Wb
9 riippu rive
7 Wb
6 työntö (1 rive + 6 työntöä)
7 Wb
9 riippu rive
7 Wb
15 etukyykky
7 Wb
21 mave
7 Wb

Naiset 35kg / Miehet 45kg
Wb naiset 14 / miehet 20
Aikaraja 13 min

#Strength

8 x 3 @ zone 1 (L) of:

• BB snatch-grip deadlift

Neural Ramping Method with Rep Performance Style (Christian Thibaudeau)

#Strength

5 x 3 @ zone 3 (H) of:

• BB hang snatch-grip high pull

Neural Ramping Method with Rep Performance Style (Christian Thibaudeau)

Open Gym - Sali avoinna vapaaharjoittelua varten.
Paikalla valmentaja!

Mitä tehdä?
- Viikon rästitreenit
- Mobility (pyydä apua valmentajalta)
- Skilliharjoittelua
- Jos reenasit ma ja ti niin jätä jalat rauhaan!

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
10 air squats
10 plank to bridge
10 hollow rocks

conditioning goat(5)
otm 5-100m sprints

Power(15) choose one or two
bench or strict press- chart week 7
ft squat-5x2
deadlift-4x3

Fitcamp
4rds
10 burpees
20 sdhp
30 lunges w/kb

Metcon(16)
4rds
5 wall walks
20 box jumps/step ups 24/20
200m run
rope climb

Metcon-comp(16)
3 rds
14 box jumps 30/24
14 chest to bar
14 pistol squats
200m run

Finisher
2 min plank
20 side plank punch thru
1 min IT stretch
Low back smash/roll

Front squat with 3s. pause: 4x2

Squat cleans
1 Max out in doubles
2 Drop down to 80% and do 5 triples
3 Drop down to 60% and do 3 x 5
4 Drop down to 50% and do 30 squat cleans
No time, no rush, perfect lifts

A. Press build to a 1rm
B. Snatch build to a 1rm in 10mins
rest 3mins
C. 20 Snatches for time 77% of B
+
Row 500m
rest 90sec in rower
Row 500m

Notes:
- testing
- Press build to a true absolute max rest as needed in as many sets as needed
- warmup before you start the clock for the snatch
- record time for 20reps
- full snatch for max and 20 reps
- rows are for the best possible combined time

3 sets max effort
Row 250m
15 KBS 2/1.5pd
25 burpees
15 KBS 2/1.5pd
Row 250m

rest 12mins exactly

Notes:
– testing
– goal is best possible time each set
– must rest exactly 12mins no longer
– record scores for each set