For Time
Run 1,6km (ulkona)
Row 1km
Run 1,6km (ulkona)
– tasainen vauhti
– ei "all out", vähän kovempaa kuin viime viikolla

Scaled
For Time
Run 800m (ulkona)
Row 800m
Run 800m (ulkona)
– tasainen vauhti
– ei "all out", vähän kovempaa kuin viime viikolla

2-3× 8-12×

AMRAP10
10-15 biceps curl
15-20 situps
30s hollow hold

AMRAP10
10-15 OH triceps
15-20 leg lowers
30s plank hold

E2MOM x5
5 deadstop s.press

Shoulderpress 5x5

20-minute Functional Threshold Power (FTP20)

Row – Max steady 20-minute effort for average watts

Strategy. Aim to maintain the same pace from 0:00 to 19:00 then push with what you have in the. Remember that we are looking for consistent effort (same watts/Stroke Per min through the 20-minutes), too hard and you’ll die out, too easy and you are not testing your actual limits. You can pace your effort by focusing on S/M or directly with watts.
Checkpoints.
@ 0:00 – 08:00: Start at a pace where you feel like you are in control. You should be breathing hard but the legs should not yet feel heavy in this first part.
@ 08:00 – 15:00: This might be the toughest part mentally. It is normal to start to feel tired here and it’s easy to slow down because there is a lot of time left. Try not to think too far ahead but work to keep the pace you started at.
@ 15:00 – 19:00: Hang in there! You’ve come a long way now, hold your pace!!!
@ 19:00 – 20:00: This is the final sprint. Try to increase your S/M and push all the way through the last minute.

Score : AVG Watts and Comment meters.

Rubber band warm ups:
Overhead pull apart 8 reps
High pull 8 reps
Press 8/hand
Rubber band "snatch" 8 reps
Pull apart 5 reps
Sideways pull apart 5/side

Barbell warm up - progressive weight - 3 rounds
3 Shrug
3 Clean high pull
3 Muscle clean
3 Press
3 Tempo front squat 53x1
3 Hang power clean + 3 Push press
3 Hang clean + 3 Power jerk

-90% viime viikon raskaimmasta painosta
- 3min rest

-clean pull + hang power clean + clean

*ensin veto maasta asti navan korkeudelle(polven ohitus rauhassa). Toinen polven päältä raaka rinnalleveto, eli ei kyykkyyn asti. Kolmas maasta asti ja kyykkyyn(polven ohitus rauhassa).

*keskity tekemään kaikki mahdollisimman samalla tavalla. Täysi ojennus suoraksi, paina jaloilla lattiaa poispäin. Nopea allemeno(pl.tietty ekassa, kun pelkkä veto).

*nosta painoa pikkuhiljaa. Maksimissaan 80% viime viikon raskaimmasta.

EMOM 16 ( work 0:40 / rest 0:20 )

1 ) Bike Calories
2 ) Sit-Ups
3 ) Row Calories
4 ) Air Squats

( amrap )