Competition simulation events

*kaks lajia, lepää välissä nyt ainaki 30min jos mahollista. Jos jaksat niin käy välissä himassa/syömässä, mutta jos ei mahollista nii edgetä hetki salilla.

Workout 1

For Time:

• 800m Run (assault runner)
• 7 Rope Climb
• 25 Bench Press @75kg
• 7 Rope Climb
• 800m Run

*laita aika alas

Workout 2

1A) For Time:

• 30 Cal Echo Bike
• 40m Sled Push @kelkka + 40kg
• 15 Cal Echo

Cap: 5min

Rest min 5-6
Into;

1B) Max Weight For Complex in 10min

• 1 Snatch + 1 Hang Snatch + 1 OHS

*snatchit joko power tai squat
*tulokset taas alas

3 Rounds @ 3/2/1 RIR

8-12/side GHD biceps curls
8-12 Barbell skull crushers*
8-12 Lu raises
* Use an EZ curl bar if available

Find 1RM of Squat snatch.

6x
400/200m Run + 200m walk

Mökkijumppa For time:

400/600m Run
15 push ups
400/600m Run
30 Air squat
400/600m Run
15 Burpees
400/600m Run
30 lunges
400/600m Run

3min rest

400/600m Run
20 Burpees
400/600m Run
15 Jumping squat
400/600m Run
20 Hand Release Push-ups
400/600m Run
30 walking lunges

1min rest

10 viivajuoksu
400/600m Run

5 x 6

Push And Pull

A) Split Jerk 8-10 x 1
*E2MOM Build Up to Days Heavy

B) EMOM 12:

1) 1 Legless Rope Climb + 1-2 Rope Climb
2) 3-5 Wall Walk
3) Rest

Metcon

For Time:

• 40-30-20-10 GHD Sit Ups
• 80-60-40-20 DU
• 10-8-6-4 SB Clean @50kg

*Eli 1rnd: 40 GHD, 80 DU, 10 SB Clean
2rnd: 30 GHD, 60 DU, 8 SB Clean
jne jne.

Optional Accessory

3-4x For Quality:

• 10/10 1-arm DB Bench press (alternating arms, resting arm extended)
• 20-30 Banded Tricep Ext
• 1 Set Of Banded Pull Up (Green band)

For time

• 800/1,000-meter row
• 15 lateral burpees over the rower
• 30 wall-ball shots

Rest with any remaining time in the interval.

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

For time:
Run 7,5 km

HANG POWER SNATCH
2x3 @50%
2x2@60%
1x2 @70%
1x1 @80%
        
POWER CLEAN
2x3 @50%
2x2 @60%
1x2 @70%
1x1 @80%
1x1 @90%

STRICT PRESS
2x7 @50%
2x8 @60%
2x5 @70%

CANADIAN SQUAT
2x5@50%
3x7 @60%
2x4@70%