Metcon 040917

Emom 20'

min 1. ME cal row
min 2. ME PC @60% A
min 3. ME DU
min 4. Rest

Run around LähiTapiola Sport Center (300 m) 12 minute. Mark your meters.

1) snatch grip press 5*3 15-25-30-35-40
2) Sots press 5*3 15-25-30-35-40
3) Pausing snatch pull 3( 7 sm, knee, pocket) +
Sq snatch + ohs ( all w 2 sec at the bottom)
50-5055-55-60-60-65-65-70-70

Clean and jerk
3 reps @40%
3 reps @45%
3 reps @50%
3 reps @55%
3 reps @60%
3 reps @65%

For time:

• 5 rope climbs, 15-ft. rope
• 75 thrusters, 75 lb./55-lb.
• 50 dips
• 5 rope climbs, 15-ft. rope
• 50 overhead squats, 75 lb./55-lb
• 75 sit-ups
• 5 rope climbs, 15-ft. rope

Wendler 531 bench press week 3

10!
Strict hspu
Heavy russians 44/32

3 x max

MVMT PREP
Banded Hips Series
SL Banded Hinge Prep (loading hammies & Glutes)
Banded Shoulder depression & distraction
Cossack SQ (w/ KB if possible)
HVY KB Controlateral Farmers Marches X 2 laps per side
12mins

STRENGTH 2 - GLUTE STRENGTH - WK 5

BB SUMO DL 4 X 15
KB Swing 4 X 10 - 12
DBL DB ALT OH PRESS 4 X 15/
3:40 X 4

18mins

ROW-TERVALS VS SKI-TERVALS
8 min Rounds AMRAP
Divide class in half, half start ROW half start on SKI. 2 mins to Switch.

ROW OR SKI (AsFastAsPossible)
100m
150m
200m
300m (repeat 300m)

After completing distances complete :
10 CTB Jumping Pull Up (4 stations set up)
10/ Scissor Jumps
50/ Flutters

ROUND 1 - 8 mins

2 mins Rest / rowers & skiers SWITCH

ROUND 2 - 8 mins

20 mins (2 mins explain & Set up)

5 Rounds
-10 Pistol Squats
-10 Ring Rows
-10 T2B