6 rounds, each round for time of:
30 DU
6 deadlift*
9 bar facing burpees

Go every 2 min

*round 1-3 84kg, round 4-6 97kg

Every 5min for 15min

3 deadlift, @100% 5RM
rest 30-45sec
3 deadlift, @80% 5RM

MODERATE-HEAVY WEEK 2/9

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WARM UP sama saliohjelman kanssa

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MUSCLE CLEAN + HIP CLEAN HIGH PULL *full foot + HIP NINJA CLEAN + JERK
4-5[3+3+3+3]@up to 43-48% jerk-%, rest between sets 2min

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BLOCK HIP CLEAN HIGH PULL *full foot + HIP NINJA CLEAN + JERK
*barbell from power position
2-3x2[1+2+1]@63-68% jerk-%, rest between sets 2min

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BACK SQUAT
5x8@RPE7 (could do 3 more reps), rest between sets 3-4min
*8@rpe7 -- target load of max ~71%

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CLEAN PULL *full foot
2-3x2@105% jerk-%, rest between sets 2min

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SEATED PRESS
3x8@RPE7, (could do 3 more reps), rest between sets 2min
*8@rpe7 -- target load of max ~71%

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SUPERSET: quality - heavy, liikkeiden järjestyksellä ei ole väliä

2 rounds:

6-8 TRICEPS PUSH UPS
12-15 1-LEG RDL with BB
10-12 WIDE GRIP BANDED LAT PULLDOWN

Rest as needed

Rx´d

For time:
4rounds:
2 rope climb
4 D-ball to shoulder ~70/50kg
8 box jump over

Scaled

For time:
4rounds:
1 rope climb
4 D-ball to shoulder ~50/30kg
8 box jump over

target under10min, time cap 12min

E2.5MOM 5
1 x [1 power snatch, 1 snatch, 1 hang snatch, 1 OHS]

Start at 70% 1RM power snatch, aim to finish at 85%

LÄMMITTELY
Circuit
2 kierrosta, 60s./20s.
1. Mittarimato kierrolla
2. Tuulimylly oik.
3. Tuulimylly vas.
4. Vaaka kuminauha polven ympäri oik.
5. Vaaka kuminauha polven ympäri vas.
6. Rangan ojennus-pyöristys rullan päällä

EMOM 15
Opetellaan ensin liikkeiden tekniikat
12-15x maastaveto KK
10-15x Slam ball olalle + paiskaus
16-20x Gorillasoutu
6-8 kcal hiihto/soutu/pyörä
Lepo

Voima
E2MOM, 4 rounds
12 shoulder press (barbell)

WOD
12min amrap
5-10 sit-ups
5-10 calorie ergo
5-10 ring row
5-10 worm push up

25min amrap
run 800m
row 1000m
20 rower over burpee
* -tasainen vauhti, alussa malttia*

For Time : ( Work/ Rest 1:1 or with partner 4 rounds each )

10-10-6-6 Devils Press 2x22,5/2x15kg
15/10 Cal Echo

E7MOM x5:
200-400m run
10-15 double kb suitcase deadlift
15-21 russian kbs

Target: Work <3:30. Overall RPE 7,5-8,5.