HEAVY DAY
Back Squat
2-2-2-2-2-2-2-2-2-2

Strength: C&J- 8 mins to build upto 80-90%1rm then perform 2 C&J OMEM for 8 mins

Wod: For Time
buy in: 800m run
Then 3rds of:-
10 pull ups
20 air squats
10 STOH@60/40
Buy out: 800m run

Strength: in the 8 mins build up start off light get some volume in and then decrease reps as you increase the weight. On the Emom section aim for good quality under fatigue.

Wod: go hard and fast , 3rds should be unbroken , test yourself.

40-30-20-10
Alternating Dumbbell Snatches (22,5/15 kg)
Toes to Bar

Penkki 3x5x82,5%
Kapea penkki max3
Facepulls 50 toistoa
Pystysoutu tangolla 50 toistoa
Hauikset 50 toistoa

1a) Banded Plank Rows: 3 x 10-12 ea. Rest 10s.
1b) DB Curls: 3 x 10-12. Rest 10s

Run
4x400m
4x200m
4x100m
1x400m

rest 1:20 btw sets

Rest 10 min

Find in 10 minutes

clean + power jerk& clean + split jerk 1RM

Aamulla 45 min hölkkä, mahdollisuuksien mukaan. Tämä on kisoihin asti tiistaisin.

"Tommy mac"

2 Rounds For Time

12 Burpees
12 Thrusters 52,5/35kg/30kg/27,5kg
12 Burpees
12 Power Snatches 52,5/35kg/30kg/27,5kg
12 Burpees
12 Push Jerks 52,5/35kg/30kg/27,5kg
12 Burpees
12 Hang Squat Cleans 52,5/35kg/30kg/27,5kg
12 Burpees
12 Overhead Squats 52,5/35kg/30kg/27,5kg

stretch for 4 mins

choose one:
2 mins of running, rowing, airdyne, jax, jump rope, rope slam

3rds(8)
8 plyo
6 dl
4 jerk
2 ttb-mod as needed

Metcon/*Rx(18)
1-10 progression
clean and jerk 95/65-*115/85
*ttb-mod as needed
step ups /*box jumps 24/20

@24:00
work up to hvy clean in jerk in 8:00 mins

Finisher
30 cuff iso
1 min chest opener per
1 min low back smash
60 rtw
2 min hamstring stretch

A: In teams of three
1500Meter Row
120 Kettlebell Swings
90 Jumping Lunges or Alternating Reverse Lunges
60 Situps
1500Meter Row
120 Kettlebell Swings
90 Jumping Lunges or Alternating Reverse Lunges
60 Situps
1500Meter Row
Only one teammate working at a time, you may not begin the next movement until the team have completed the preceding.

Or if you are alone

For time
2km row
50 squats
40 situps
30 push ups
20 Strict pull ups