For time:

21-18-15-12-9-6-3

Cal row
Alt. Db. Snatch @22,5

Ei ohjattuja Wodeja,
eikä openeita!

Molemmat puolet varattu kisojen käyttöön koko lauantaiksi!

Seuraa kisoja:
https://www.instagram.com/doublebattlecfpmk/
https://www.facebook.com/profile.php?id=61588331608100

Tulokset:
https://reppi.fi/competitions/leaderboard/dd5c2373-08d7-11f1-a407-2bcb895c2981

3-4x 2+2+2
Clean pull
Muscle clean
Push press

4-5x 1+1
Power clean
Hang power

5x 1+1
Clean
Jerk

Alternate A1 / A2

A1. Strict press, rest 1:30 before A2
H6 @ 3 RIR (77+%)
+
2 x AMAP @ 90%H6

A2. Pendlay row – 3 x 8-10 @ RPE 7 (3 RIR), Rest 2:00 before A1

RIR (Reps In Reserve). RIR = How many reps away from failure we want you to go. We will typically work in the 1 – 3 RIR (1 to 3 Reps In Reserve) range to ensure the sets are hard enough to be challenging and for you to make progress.

Notes (A1).
– Do these as “singles” (NOT touch-and-go) to work on your setup and pull off the floor
– These are intended to be fast and solid pulls, no grinding reps here
– Do your first set @ or around 70%1RM deadlift, then build up within the percentage range (sticking to RIR) if you can over the remaining sets.

Notes (A2).
– Build to a heavy six (H6) with 3 RIR (heavier than 77%1RM), THEN do 2 AMAP (As Many As Possible) back-off sets at 90%H6.

A)
3 rounds
10/10 double KB kisckstand deadlift
8/8 (front foot elevated ) goblet split squat

B)
3 rounds
10 alt. double KB reverse lunge to step up
5/5 single arm seated press

C)
4 rounds
single arm complex:
swing-hang clean-thruster-windmill – press-switch swing- other side

Bench Press

6-6-4-4-2-2-1-1, building

Go every 2:30

Juoksu

10 min kevyt
4 × 800 m vedot
välissä palautus 400 m kevyt hölkkä
10 min kevyt

Front squat

3 x 3 @ 78-84% (2-3 RIR), go every 3:00

-15s ring row hold
-3-4 excentric bench press
-8 barbell bicep curl
-8-10 DB scull crusher

-4x5
*RPE 9
*2min rest