Push & Pull

A) Split Jerk

E2MOM X8-10:

• 1 Push Jerk + 1 Split Jerk (Build Up)

B) EMOM 5

• 1 Split Jerk (2s pause @catch) *@100% from complex weight

C) 4 Rounds:

• 5 Strict C2B
• 3-5 Wall Walk
• 10 Strict Pull Up
• 10 STOH @50kg

*rest 2min Between Rounds

Metcon

5 Sets of 2min on/2min off:

• 15 Cal Echo
• 4 SB Clean @50kg
• AMRAP: DU

Accessories

4 Rounds For Quality:

• 10 Chaos Bench press
• 15-20 Bent Over Plate Reverse Fly
• 10-15 KB Front Raise

Snatch

A) E2MOM Untill failure:

• 35 DU + 1 Squat Snatch (build up)

B) Snatch Pull

• 4x2 @110%

Front Squat

A) Build to Days heavy 3RM

B) 5x1 @85-90% from 1RM

Metcon

6x 4min on/2min Off

Alternating A&B

A)
Buy in: 30Cal Erg

+AMRAP:

• 4 Devils Press (2x35lbs)
• 8 Burpee Over DB

B)
Buy In 8 Shuttle Run (7.5+7.5m)

+AMRAP:

• 10 Heavy WB
• 15 V-Up

EMOM 6
1 Hang Squat Snatch

For time

• 2 ring muscle-ups
• 4 handstand push-ups

• 8 kettlebell swings

• 2 ring muscle-ups

• 4 handstand push-ups

• 8 kettlebell swings

Compare to 221018 and similar 241015.

Chief Petty Officer Nate Hardy was killed Sunday Feb. 4, 2012, during combat operations in Iraq. Nate is survived by his wife, Mindi, and his son, Parker.

Stimulus and Strategy

• Today’s effort is the Hero workout Nate. If you have completed this workout in the past, look back to your score to help you navigate today’s effort. The kettlebell loading should be moderate and allow you to go unbroken through all rounds. Athletes completing this workout as prescribed should aim to complete a round in 2 minutes or less. Today is a great opportunity for intermediate athletes to practice muscle-ups and handstand push-ups, even if it means completing fewer rounds.

Intermediate option

• Complete as many rounds and reps as possible in 20 minutes of

  • 2 jumping ring muscle-ups
  • 4 pike push-ups
  • 8 kettlebell swings
  • 2 jumping ring muscle-ups
  • 4 pike push-ups
  • 8 kettlebell swings

• ♀ 35 lb

• ♂ 53 lb

Beginner option

• Complete as many rounds and reps as possible in 20 minutes of

  • 2 low-ring muscle-up transitions
  • 4 dumbbell shoulder presses
  • 8 kettlebell swings
  • 2 low-ring muscle-up transitions
  • 4 dumbbell shoulder presses
  • 8 kettlebell swings

• ♀ 18-lb kettlebell and 15-lb dumbbells

• ♂ 26-lb kettlebell and 20-lb dumbbells

Romanian Deadlift

10-10-10-6-6-6

Lift every 3:00

SKILL

10-20min skill of your choice

tee tää ennen laitetreeniä

KONDIS TOSIJJAA

EMOM 40:

1) 50s Row (aim for 11-12 cal)
2) 35 DU + Amrap: DB Hang Cluster (2x35lbs)
3) 50s GHD (aim for 20-22 reps)
4) Rest
5) 50s BBJO
6) 3-5 SB Clean + 5 SB Squat @50kg
7) 35 DU + Amrap: T2B
8) Rest

*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

5@barbell, 5@40%, 5@50%, 5@60%, sp-%, rest btw sets 2min

UB Karsinta Event 1

18min AMRAP:

• 3-6-9-12-15-18… DB Hang C&J
• 3-6-9-12-15-18… BBJO
• 10 Cal Row

Strength

Back Squat

• 4x4 (1RIR) *rest 3min Between

Accessories

A) 3-4x Superset For Quality:

• 15-20 Banded GHD Hip Ext.
• 10/10 KB Side Bend

B) 3-4x For Quality:

• 20m Backward Sled Drag
• 45-60s Chinese Plank
• 45-60s Spanish Squat Hold

Jerk rack hold

3 x 10-seconds @ 100+%1RM jerk, go every 2:00-3:00