3 Sets For Peak Wattage:

15 Stroges as hard as possible

Rest 3 minutes between sets .

• Start with zeroed out screen for each set.
• For your score you'll enter the highest wattage you see on the screen during your 15 stroke efforts.
• Set the damper to a higher setting than usual
• Score: We don't have watts as a scoring unit, so we'll enter your peak wattage for each set.

AMRAP 10 - 15

20/15 Machine Cals
15 Hollow Rocks
10 Step-Back Lunges
5 Push Ups

Stoppiveto 3x5 (40-50-60%)

Maastaveto 2x3x70%, 3x4x80%

Sumo high pull 4x6 (noin 30-40%)

Painijan kyljet 5x20 (10/puoli)

Tekniikka
E45s 3 rounds
3 high hang power clean

5min EMOM
5 hang power clean

WOD
12min amrap
6 calorie ergo
6 hang power cleans
6 up down
6+6 alternating lunges

EMOM 12
1) 6 alt. hang squat snatch
2) 15 toes to bar
3) 50 Du's
- use a weight that facilitates UB sets
- for toes to bar keep the movement RX as long as you can and rather drop reps, than scale
- if athlete doesn't have 30 DU's a row practice 50s. instead of doing singles
- RPE 8

3 x 3 seg pull
- start, below knee, mid thigh, no ext.
- use wraps if you have
- add 2-5kg to last week
- rest as needed

10:00 AMRAP
4-8 Strict Handstand Push-ups
16 Russian Swing @32/24kg
Rest 60s

• HSPU: Deficit, Floor, 1-3 pads, Pike, Pike 1-3 pads, regular push-up variations.

Triset x 3 work sets!

Wide Grip Pull-Up x max reps
Rest 1:00
Barbell Curls x 10 reps
Rest 1:00
DB Front Raise x 10 reps
Rest 1:00

Pull-Ups: Self or partner assisted as needed. Scale to get at least 5 reps per round.
- Aim for progress from last week if possible.

Thruster 5-3-1-3-5

Banded Pull-Through: 3 x 25. Rest 60s.
+
- Lizard Pose - 60s each
- Adductor Rock back Stretch - 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)