Romanian Deadlift

4 x 5 @ Every 2:00

PartnerWOD, “I Go, You Go”
10 rounds, one round at a time
15 DU
10 Air Squat
Then
20 rounds, one round at a time
Row or Assault 10/7 kcal
4 Burpee
Then
30 rounds, one round at a time
3 C2B
6 Box Jump
Then
40 rounds, one round at a time
1 Power Clean (70/50kg)
3 Wallball
This is a partnerWOD with 4 different parts. First part is 10 rounds, second 20, third 30 and fourth 40. One athlete does one round at a time and then you switch. Ideally work:rest should be 1:1. If you do this alone, split the rounds in half and work:rest 1:1.
Work also on your transitions! Don´t waste any time.
Scale if needed.

Snatch pull w/ 2-sec pause @ below the knee

4 x 3 @ 90-100%1RM snatch, go every 2:30

– Reinforce strong position from the floor to the knee. Focus on maintaining a strong back angle, active lats, and driving vertical force during the pause.

Every 90s x7

2 snatch from blocks
Aloita noin 60% ja lisää fiiliksen mukaan

6x intervals, alt A&B (3x both)

A)
For time:
10/7cal echo bike (heracles versio: 20s kovaa)
7 power snatch @42.5/30kg
7 box jumps @60/50cm

• rest 2min

B
Amrap 2
13/10cal row
10 wall ball @9/6kg
Max cal row

• rest 2min

• lyhyt työaika, mennään kovaa mutta koita pitää sama tahti joka kierros

Back extensions

3 x 15 @ RPE 7-8 (2-3 RIR), rest 1:30-2:00 between sets

A)
Single arm complex – 5 rounds (right + left) -rest 1’
3 font squat
3 thruster
5 swing
@heavy

B)
3x 3’ AMRAP – 2’ rest
16 single arm snatch
16 hand to hand swing
16 American swing
max rep goblet squat

C)
For quality
50 weighted hollow rock
 

Yhtäjaksoista hölkkää / juoksua 30-40 minuuttia. Aloita rauhassa, anna sykkeen ja nopeuden nousta pikkuhiljaa.

EMOM 16 mins
min1 : 8 -10 DB complex ( 1rep = 1 DB push up + 1 renegade row L+ R )
min2 : 8 -10 box complex@60/50cm ( 1 rep = 1 box jump + 1 squat on top)
min3 : 8 -10 machine cal + 40 shuttle run ( 4 x 10-10m)
min4 : rest

rest 3 mins

EMOM 16 mins
min1 : 30-50 double under
min2 : 8-10 burpee KB DL@24/16kg
min3 : 8/8 -10/10 KB Snatch @24/16kg
min4 : rest

Warm Up
banded pulls + banded hip activation
then 3x
1 min air bike
4 burpee pull ups
8 goblet squats
12 plank db pull through

Strenght
Snatch Grip Push Press behind neck + overhead squat 4+4/4+4/3+3/3+3 reps@65-70-80-85% of 1rm snatch
rest 2-3 min bwn sets
Thruster from rack or ground 4x5reps@60-70-75-80% of 1rm
rest 2-3 min bwn sets
Weighted Chin ups 4x5reps@40-50-55-60% + 10 barbell bicep curls right after (hallittu tempo)
rest 2-3 min bwn sets

Metcon Prep:
2-3 sets
2 devils press, add weight
3-5m hs walk
10m sledge push, add weight
3-5 toes to bars/ghd sit ups

Metcon

Emom 20
1) 4-6 devils presses @15-20/22.5-27.5kg's
2) 10-20m hs walking
3) 20-30m moderate heavy sledge push
4) 10-20 toes to bars or ghd sit ups
5) rest min