PERFORMANCE
FOR TIME
200m DB Farmer Carry @50/35# /hand
20 Hand Release Push-Ups
200m Run
20 Box Jump Overs @61/51cm
400m DB Farmer Carry
40 Hand Release Push-Ups
400m Run
40 Box Jump Overs

*Weight Vest Optional.

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FITNESS
FOR TIME
200m DB Farmer Carry @light/ moderate
20 Push-Ups
200m Run
20 Box Jump Overs
400m DB Farmer Carry
40 Push-Ups
400m Run
40 Box Jump Overs

EMOM30
a) 5-10 Power snatch
b) 12/9 cal row
c) rest
d) 5-10 clean & jerk
e) 20-40 DU
f) rest

Target: work 30-45s / interval, target RPE 8/10.

On the bar: light to moderate weight, allows for fairly easy, technically solid cycling, keep the bar close and have efficient movement patterns all around, applies for both snatch and c&j equally.

Warm Up
perform 6 min cardio total with 1-3 machines
then 2 sets
10 scapula rolls
10 deck squats with plate 5/10kg
5 inch worm with push up
5 wall squat

Sitten ajamaan sisään päivän metconin liikkeitä :
Tuplakäsipainoilla hang power clean + ylöstyöntö+thrusterit
yhden käden ohs tai tanko ohs
toes to bar
askellus boxille käsipainoilla
käsilläseisonta punnerruksia

Metcon
For 8 mins (every 2 min 0.2.4.6 perform)
7 Hang PC + 5 Push Press + 3 THRUSTER @mod weight's (tupla käsip/kuulat SIIS)

rest 2 min

For 8 mins (every 2 min 0.2.4.6 perform)
4+4 Single arm KB OHS @15kg DB
6-8 Toes To Bar

rest 2 min

For 8 mins (every 2 min 0.2.4.6 perform)
4+4 Goblet Hold step ups @mod weight
4-6 burpee pull ups

4 rounds for time:
8 db snatch, left
8 oh walking lunges, left
6 burpee over db
8 db snatch, right
8 oh walking lunges, right
6 burpee over db

@ 22/14kg

tc: 15min

2x3 jerk (70-75%)
2x2 jerk (77-83%)
3x1 jerk (find heavy)

8-6-6-4
strict press
( 1-3 reps in tank )

Bar MU skills

5rds every 2min.
1-6x bar mu
10-20 x db snatch alt.

A) 3 sets for quality
8-10 half kneeling KB press / side
30 sec. double KB front rack hold
6-8 single leg RDL
30 sec. overhead good morning hold

B)
In teams of 2
AMRAP 20 mins

Buy in: 300m farmer carry@2x32/24 kg
-into-
3 rounds of:
20m front rack walking lunge@2x24/16 kg
20 shoulder to overhead
20 up and down deadlift
-into-
cash out: max distance farmer carry in remaining time

Warm Up
2 rounds
1:30 cardio machine
:45 Plank Hold
:45 Squat hold
10m inch worm
5 burpees
15 ring row
15 kb swings
10 box step ups

Strenght
For Quality and Load
15-12-9-6-3-3-3 reps
Deadlifts
rest 1.5-2 min bwn sets

Every min for 15 minutes
min 1 - Rowing sprint x 20 seconds
min 2 - burpee box jumps x 4-6reps
min 3 - wall ball shots x 8-12 reps

Mieluisia liikkeitä 10-20 toiston/kalorin määrillä per liike, käytettävissä olevilla laitteilla. Aikaa voi käyttää sen verran kuin sitä on käytettävänä.