Peaking
Päivä 9

A.1) No hook snatch +Dip snatch
1+1 ~10min

B.1) Low hang snatch +ohs w/pause atg
6×1+1 @80%

C.1) Hang power clean below knee
6×2 @80%

D.1) Clean grip romanian deadlift
5×3 very heavy

E.1) Strict press
5×2 @80-85%

Teams of 2

AMRAP 35 mins

50 USA swing@24/16 kg
500m row
50 box jump@60/50 cm
500m row
50 toes to bar

Goal: 3+ rounds

EMOM26
a) v-up / sit up + push up
b) cals row
c) power clean (40/30)
d) cals ski/air bike/bike erg

TC for each interval: 50s.

Choose weights for clean so, that you can complete 14 reps as unbroken touch and go reps.

Tailoring options: harder workout --> always do minimum of e.g. 5 reps, lighter workout --> cap reps to 10.

WORKOUT
3 SETS FOR QUALITY
2:00 Cardio Choice
100 Single Unders
25 Russian KB Swings @ light
20 Alt. Cossack Squats (support with post as needed)
7/7 Single Arm Half Kneeling KB Arnold Press
1:00 Static Hold
-1:00 Walking Rest b/t Sets-

*Options:
Plank Hold
Side Plank Hold
Tuck/ Hollow Hold
Wall Handstand
Hold
Passive Bar Hang

• RPE 5
• Video: https://vimeo.com/852611798?share=copy

IN TEAMS OF 2
AMRAP x 28 MINUTES
50 Hand Release Push-Ups / Push-Ups / Knee Push-Up
50 DB Farmer Alt. Box Step-Ups
50 Synchro Burpees
50 Toes to Bar
50 Box Jumps Step Down

• P1 works while P2 rests. Split work as needed except the Burpees. Those are done for 50 reps total, synchro (both athletes perform 50 at the same time).

🍇🍒🍉🍓🍊🫐🍋🫒

EMOM 12

1 Minute : Max Press Bench Press @ 70% Heaviest OTD.
2 Minute : Rest
3 Minute : 5 + 5 Scull Crushers
4 Minute : Rest

Score : Bench Press Repetition.

“ELLEN”
3 rounds for time:
20 burpees
21 alt. db snatches @22/14kg
12 db thruster @2x22/14kg

tc: 15min

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tehty viimeksi 12.12.22. Jos olit sillon tekemässä, vertaa aikaa ;)

SKILL
EMOM x 6 MINUTES
MIN 1 - 1-2 Rope Climb / Rope Climb Practice
MIN 2 - :45 Easy Jog / Walk

45 min PK
10+10 single arm DB cleans. light
10 + 10 single arm DB shoulder press, light
400 m jog
30s plank
30+30 s side plank
4 min bike
20 lunges
1 min hang from the bar / or as long as you can
600m row