8x AMRAP3 mins alternating between:


A: 

Dumbell "Chief"

3 DB Clean @2x22,5/15kg

6 DB Push up

9 DB squat

REST 1 min

B:

5 Burpee over the rower

10 cal row

15 medball clean@9/6kg

Every 2 mins for 10 mins do:
5 Strict Hanging Leg Raises
5 Strict Pull-ups

“Quarter Gone Bad”

Five rounds for total reps of:

• 15s. Max reps Thrusters @ 60kg

Rest 45 Seconds

• 15s. Max reps Weighted Pull Ups @ 25kg

Rest 45 Seconds

• 15s. Max reps Burpees

Rest 45 Seconds

5 rounds:
30sec Heel Bridge
10m+10m Single DB Walking Lunges 25/17,5kg
40m Skillmill Sledge Push, damper 8/6
30sec Sorenson Hold
- Rest 1-2min btw round

LÄMMITTELY
3:00-5:00 min vapaavalintainen ergometri
Sitten 3 kierrosta tai 10:00 minuuttia:
5 Tempausotteen maastavetoa
5 Muscle snatch polvelta
5 Niskan takaa punnerrusta
5 Valakyykkyä
5 Tall snatchia

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TEMPAUS

Voimatempaus (muscle snatch),
5 x 3 @ (keskiraskas)

Nousu raskaaseen, mutta teknisesti hyvin liikkuvaan painoon 15:00 minuutissa kompleksissa: (Tempaus polven alta + Tempaus)

Tempausveto,
3 x 4 (raskas)

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BONUS

Valakyykky,
Nousu raskaaseen, mutta teknisesti hyvään ykköseen.
Sitten 2-3 x 2-4 @ 80% raskaimmasta ykkösestä.

Takakyykky,
Nousu 2 toiston sarjaan @ 1 RIR (reps in reserve).
Sitten 2 x 3-8 @ 80% raskaimmasta 2 sarjasta.

Warm Up
3-4x20+20m sledge push + hand over hand pulling
then 2 rounds
5 Half Kneeling Thoracic Rotation w/Lift Off (each side)
5 90/90 Hip Switch w/Heel Lift (per side)
10 Prone PVC Lift Offs w/2 Sec Hold + Snatch Grip
then 2 rounds
barbell prep as you like for snatch and cleans

Weightlifting

8 sets
1 snatch lift off + 1 snatch pull + 1 pause snatch@40-80% of 1rm
rest 1-2 min bwn sets

8 sets
1 clean pull + 1 squat clean + 1 hang squat clean @40-80% of 1rm
rest 1-2 min bwn sets

Strenght Accessory
3-4 sets
20m double db front rack lunges
10-15 double db bench press
rest 2-3 min bwn sets

Metcon
1 set at 85-95% effort on each 10 sec piece
8 rounds of 10 sec on / 20sec off
Echo bike

2 Rounds of intervals

A1. AMRAP 8
2000m BikeErg
+
AMRAP in the remaining time
60 Air squats
40 Push-ups
20 Pull-ups

A2. 2 x AMRAP 4
18/14 (cal) BikeErg
12 Deadlifts @ 102/70kg
– Recover for 2:00 between AMRAPs –

A3. AMRAP 8
2000m BikeErg
+
AMRAP in the remaining time
15 Air squats
10 Push-ups
5 Pull-ups

A4. 4 x AMRAP 2:00
30/24 (cal) BikeErg
Deadlifts in the remaining time @ 102/70kg (225/155lbs)

– Recover for 1:00 between AMRAPs –

— 4:00 active recovery (easy machine of choice) between A1-A2-A3-A4 —

Session overview. Mixed duration high-intensity intervals. This week, we are breaking the intervals up more than last week. The work intervals should be hard, repeatable efforts that challenge your aerobic/anaerobic capacity. The recovery intervals are active to work on your lactate clearance/recovery ability. Work hard – Recover right.
The intent is to work hard to tax the aerobic capacity, then keep moving at an easy pace during rest periods to recover faster.
Adaptation. Increase your work capacity in a sports-specific context. Improve your ability to utilise and clear lactate with active recovery.
Session RPE/Feel. 8-9/10, you should feel that you could keep going a little longer at the end of each set if you had to (maintaining your pace = you had 1 interval in reserve). Your effort will increase as you get deeper into each interval (RPE will climb). These should feel pretty hard right from the first interval.
Pace. Hard pace that you can sustain = you should be able to keep a steady push until the end of the interval.

Deadlifts → 93/65kg, 83/61kg

5 rounds for time of:
21 Sit-ups
15 Dumbbell Deadlifts, 2x22.5/15 kg
9 Dumbbell Push Press, 2x22.5/15 kg

Timecap: 15 mins

A)
Daily max of :
Hip squat snatch
Snatch Balance
OHS
- 15 mins to build up

B)
Partner WOD ( You GO, I GO)

For time
75 Hang Power Snatch@35/25
50 Power Snatch@43/30kg
25 Squat Snatch@50/35kg
Timecap : 15 mins

3-4 sets:
10 Medicine Ball Rotational Throw L+R
60 Flutter Kicks (1=1)
- Rest 1-2min btw sets