Block power clean

5 x 3 @ 85-93% of 3RM from 2-weeks ago, go every 1:00-1:30

• Drop the bar between each rep, reset and go. – If you don’t have blocks you can stack plates for blocks OR go from hang instead (you might need to keep the weights a bit lighter).

Bar MU drills – 2 to 3 rounds of:

3 Supine kipping pull-up drill (hollow hold + hip snap)
3 Single kipping pull-ups (focus on max hip thrust)
3 Glide hip snap to the bar drill
3 Jumping bar muscle-ups with hip snaps

(Rest as needed b/t each drill)

Rest 1:30 between each round

2-3 rounds

30+30m s.a farmer carry
10+10 suitcase deadlift

Buy In/Out: 1600m Run
AMRAP 45:
1000m Row
30sec Handstand Hold
2000m AB
30sec Supinated Passive Hang

8 Intervals

A1. AMRAP 2
15/12 (cal) Echo bike
12 DB Snatches, alt @ 22.5/15kg ( Katariina 20kg )
9 Handstand push-ups

– Rest 1:00 before A2 –

A2. AMRAP 2
5 Wall walks
45 Double-unders
15 DB Box step-ups, 20″ @ 22.5/15kg ( Katariina 20kg )

– Rest 2:00 before A1 –

Pace. Remember that you have 8 intervals to get through. That in mind, you’re looking for a hard pace that you can still recover from in those 1:00/2:00 minutes between intervals. If you can, aim to keep everything unbroken and use the transitions and machines to control the pace.
Session RPE. 9/10, you should feel that you could MAYBE do one more interval at the end if you absolutely had to (maintaining your pace).
Adaptation. Improve your aerobic capacity in a sports-specific context.

A, Strength: 5 sets
Barbell Box Step Up 8-6-4-4-4 /side
-Build up to a heavy 4 reps / rest as needed
-Use a heavier weight, than last week

B, WOD:
10 DB Thruster @2x10/15
1 Box Jump @50/60
9 Thruster
2 Box Jump
..
..
1 Thruster
10 Box Jump

Rx+: @15/20 / @60/75 cm

C, Accessory: Tabata
-Iso Sumo Squat Hold
-Single Leg Bridge Hold (L+R)
-Reverse Nordic Curl Iso Hold

EMOM 12

1 minute : 10 - 15 Ring Rows
2 minute : 10 - 15 Calories Bike Erg
3 minute : 7 Dual DB Shoulder Press, heavy

2-3rounds:

10-20 banded pull apart
30+30m s.a OH carry
30+30s side planks

3min ON / 1min OFF x 6 (24min):
1.) 10 Toes Elevated Double DB RDL (heavy)
- Remaining time cal AB

2.) 20m Double DB Walking Lunges 2x15/10kg (carry anyhow)
- Remaining time cal Row

3.) 30m Skillmill Sledge Push (10/8)
- Remaining time cal Ski

12min EMOM
Row
Wall walk
SU / DU