For time:

• 15-ft. rope climb, 30 ascents

*split both side 3+3 *rack/blocks
3+3@up to RPE9 *could do 1-2 more reps, then DROP SETS 3x[3+3]@-10%
*target load of max ~74%, rest btw sets 3-4min

yhden käden kulmasoutu 4 x 8

OPTIONAL COOL DOWN

2-3 SETS FOR QUALITY
10 Banded Pull Aparts
10 Banded Ws
10 Banded High Pulls
100m Walk Outside

-Rest as Needed-

10:00 AMRAP

10 Clean and jerks (anyhow) @ 83/56 kg
– Rest 1:00 –
10 Clean and jerks @ 102/65 kg
– Rest 1:00 –
10 Clean and jerks @ 111/73 kg
– Rest 1:00 –
Max Clean and jerks @ 125/83 kg

Weight options. Intent is that you can get at least 5 repetitions with the final weight (choose accordingly)

Option #1 – 70/47.5 kg – 83/56 kg – 102/65 kg – 111/73 kg
Option #2 – 61/43 kg– 70/47.5 kg– 83/56 kg – 102/65 kg
Option #3 – 43/30 kg – 61/43 kg – 70/47.5 kg – 83/56 kg

Overview. This is a clean and jerk variation of the 2021 online qualifiers event #4. You can get help with changing the weights during the rest period.
Pacing. You’re most likely doing singles from the start. It’s a good idea for the heavier weights to have a target pace (e.g. go every 10, 20, 30 etc. seconds). This gives you a good rhythm for the workout. You can then adjust the time up by (for example) 10 seconds when you start to get closer to failure so that you can A) keep moving, B) avoid any missed lifts.
Tips. It’s a good idea to set up a bench you can sit on during the rest periods. If you start with power cleans and then switch to squat cleans, aim to do the final rep of the weight you still power clean as a squat clean to prime your body before the next heavier weight.

2 Rounds for time

50 (cal) Row
25 Bar-facing burpees
5 Handstand walks x 7.62m

Time cap. 15:00

Overview. Depending on your capacity and confidence in HSWs, this workout is a tricky combo as you’ll need to go fast on the row and the burpees while still making sure that you don’t fatigue your triceps/back too much for the handstand walks. If you’re strong on the HSWs, they’re a big opportunity here.

Pacing. The row should be in the 2:00 – 3:00 window for men and the 3:00 – 4:00 window for women. If you push the pace on the burpees, these will be around 1:00 – 1:30. The HSW is where there will be the most variation (opportunity) in times. You’ll need to determine your pace a bit based on your HSW capacity. On one hand, you want to get there as fast as you can and on the other, you cannot be too tired when you get there. If in doubt, hold back a little on the 1st round, then push the final one more once you feel where you are.

Tips. You can turn your hands out a little on the HSW for a faster cadence (speed). Step up the burpees. Get straight to work on the row and burpees but take a few breaths to focus before the HSW.

A)
EMOM 15'
1: 12 suitcase deadlift
2: 12 push press
3: 12 front squat
4: 10/10 single arm row
5: rest

B)
For time
12-11-10.....3-2-1 /arm
Single arm snatch
1-2-3....10-11-12
Burpee

C)
Optional core strength
2-3 rounds
20 KB deadbug
12 KB pull through
8/8 KB side bend

Lauri Karppinen vetää tänään painonnosto-treenit hitaille ja jäykille voimanostajille :) Voit ottaa toki omat vn-treenit, mutta niihin ei ole tänään valmennusta!

Jalkakyykky 3x5-8
Sumokyykky 5x10
Askelkyykky-kävely kahvakuulilla / käsipainoilla X niin paljon että hapottaa ja paljon :)
Vatsat 200 toistoa

2-3 rounds

21 banded pull apart
15 wall squat
9 strict ttb / leg raises