For time (TC 8min)

9 T2B

6 Front Squat
9 HSPU
15 T2B

6 Front Squat
15 HSPU
21 T2B

6 Front Squat
21 HSPU

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Elite/Rx: ♂100kg / ♀70kg

45 min PK
800m row
1200m jog
30 s hang
30s bottom of front squat 20kg/15kg
30s plank
20s + 20s Copenhagen plank

Rästi

4 kierrosta toiminnallista bodausta

6 maastaveto tempausotteella, stopit polven alla ja päällä
max toistot leuanveto, tempo 31X1
1 min lepo

2x 7min AMRAP

Amrap 7
9 kb deadlift @2x24/20
6 Burpee pull ups
3 power clean @70/50kg

Rest 3

Amrap 7
9 box jumps
6 Devils press @2x18/12kg
3 power clean @70/50kg

SNATCH 2/6

EMOM 8
1 snatch pull + 1 squat snatch

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Joko pieni lisäys viime viikosta, tai sitten jatka tämä viikko vielä edellisen viikon painoilla jos tuntuu, että tekniikka ei vielä niin hallussa.

20 min AMRAP
15 wall balls 9kg/6kg
15 kb swings 24kg/16kg
15 air squats
15 db snatches 22,5kg/15kg alternating
15 cal air bike

Warm up
2 rounds
2:00 cardio (increase pace each round)
10 reverse lunge + trunk twist
7+7 single leg RDL
7 tempo goblet squats
10 ring row
:40 Plank Hold

Strenght
Front Squat Training 4x4 reps, building to moderate heavy 4 rep set, RIR 3-4 reps
Perform 4-6 Strict Chin Ups or Strict c2b chin ups right after
rest 1.5-2.5 min bwn

Metcon
3-4 rounds, alt time full round with partner or rest 1:1 bwn
Rowing 15/12 calories
wall ball shots 12-15 reps
V-Ups x 12-15 reps

Easy pace cardio
21 min easy pace bike or run
perform every 3 min 1+1 kb tgu at moderate weight (target sub 1 min)

Cool down
1+1 min lonkankoukistajat venytys
1 min russian baby strech
1+1 min banded lat strech

Bird Dog Row: 3 x 6-8 each. Rest 60s
+
- Hip 90/90 ER Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

Bent Over Supinated Grip Shoulder Fly
3 x 10-12. Rest 60s.