Paused front squat

Build to heavy 2 (H2) @ RPE 8 (83-88%, 2 RIR)

1-2 sets: 6reps, RPE 8
3-4 sets: 4reps, RPE 9
5-6 sets: 2reps, RPE 9-10

*2min rest
*barbell from the ground

Partner Workout - YGIG

For Time
400 m run (together)
50 thruster @35/25 kg
1000 m row/ski erg
50 DB alt. snatch @22.5/15 kg
400 m run (together)
100 m farmer carry @2x24/16 kg
1000 m row/ski erg
50 single KB box step-over @24/16
400 m run (together)

timecap: 35’

Do some overall mobility and activation as you like.

Metcon
1-2h zone 1-2 alueen liikkumista maastossa kävelyn/sauvakävelyn/maastopyöräilyn kautta.
TAI
Padelin/tenniksen pelausta/uintia/futiksen pelailua/frisbee golffia jotain mikä on sulle rentoa ja akkuja lataavaa puuhaa.

Tänään ei kovaa kuntoharjoitusta koska 4 tiukkaa päivää tällä viikolla.

Voima
E3MOM, 4rds, As super set
Goblet squat 6-8
KB Side bending 6+6

WOD
21 -15 -9
KB sumo DL high pull
Ring row

Find a heavy set of 8 front squat in 15min

Snatch

5 x 2 @ 75-85%, go every 1:00-1:30

deficit HSPU

E2MOM, 5 rounds
1-10 deficit HSPU
10-20cal ergo

• Go by the feeling

Warm Up
3 rounds
1 min cardio, add speed
3 inch worm + push up
6 cossack squats
9 hollow rocks

Strenght
Thrusters 2x10 + 3x5reps, building up in weights.
rest 2-3 min bwn sets

Metcon
2 sets
1.5 min of rowing or air bike @moderate or mod/fast pace
6-8 tng power clean&jerks @15-25/20-40kg
8-10 front squats
rest 1:1 bwn sets, alt time with partner full round