Syklin kolmas viikko ennen kevennystä

Squat snatch 11x1

For time

• 10 triple-unders
• 20 chest-to-bar pull-ups
• 30 wall-balls shots

♀ 14-lb medicine ball to a 9-foot target
♂ 20-lb medicine ball to a 10-foot target

WU

Speed

CF
6x vuorotellen
4min on, 2 min off
1.
6 power snatch 32,5/45kg
12/15 cal ski
18 wb
2.
9/12cal bike
6 thruster 32,5/45kg
3/6 BMU

Engine

Accumulate 120 Cal
30s on/30s Off:

• Echo Bike

Rest 3min

Accumulate 100 Cal
40s on/20s off:

• Row

Rest 3min

Accumulate 80 Cal
45s on/15s off:

• Ski

Accessory

4 Rounds:

• 3-5 Dragon Flag
• 10/10 KB Side Bend
• L-Sit Max Hold

20 Clean 70kg
40 Devils press 22.5kg
60 Toes to bar
80 Hang DB snatch 22.5kg
100 Pull ups
150 Box Jumps
200 Wall balls
150 Box Jumps
100 Pull UPS
80 Hang DB snatch 22.5kg
60 toes to bar
40 Devils press 22.5kg
20 Clean 70kg

Clean & Jerk

A) Build To a Technical Max

• 2 DnG Clean & Jerk

B) E90SEC X9

1-3:

• 1 C&J @95% from 2RM

4-6:

• 2 C&J @85% from 2RM

7-9:

• 3 C&J @75% from 2RM

Back Squat

• 3x2 @85-90%
• 3x1 @95%

*Rest 3min between

Metcon

E3MOM X4-6 (fiiliksen mukaan)

• 10 Pistol Squat
• 7.5m HSW
• 10 DL @60kg
• 7.5m HSW

Accessories

3-4 Sets For Quality:

• 20/20m KB Mixed Front Rack OH Carry
• 30m Heavy Farmers Carry

Rope climb, HSPU + T2B

25 minutes for quality

2 Rope climbs
4 HSPU
8 Toes to bar
1-2 min rest
Accessory:
Seated facepull with a band 5 x 20
Seated DB/KB 1-arm shoulder press, 5 x 10 /arm / light

40 min moderate
2 min ski / 2 min bike erg

For time

• 1,600-meter run
• 800-meter run
• 400-meter run
• 200-meter run

Engine

E12MOM X4

• 30 WB
• 30 Box Jump Over
• 30 Line Facing Burpee
• 24 Cal Row

+Easy C2 Bike Remaining Time