5 Rounds x Every 3:00

3 Strict Press BHD Neck Snatch Grip
6 - 8 Scull Crushers

Partner amrap 35min

400m
30 deadlift 50/35kg
30 power clean
30 front squat
30 stoh

E3MOM x6:
reps: 3-2-1-1-1-1

Build to heavy of the day.
HUOM! Myöskään lähestysmissarjoissa EI TnG-nostoja vaan jokainen nosto "ykkösenä".

Esimerkkilähestyminen (HUOM! Prosentit ohjeellisia, kuuntele päivän kuntoa!):
- 3 reps: 86-90%
- 2 reps: 89-94%
- 1 reps: 92-96% --> 96-101% --> 98-103% --> 101-106%

(Metcon, time)
4 Rounds for time:
20 Goblet squats 24/16kg
30 Jumping lunges

Timecap: 10 minutes

For time:
21 deadlifts 100/70kg
400m run
18 deadlifts
400m run
15 deadlifts
400m run
12 deadlifts
400m run

Timecap: 20 minutes

Accessory:

Plank hold 5 sets of 1 min. Rest 30-60s between sets.

Hip extension 5 sets of 1 min. Rest 60s between sets.

Strength (load)

Thruster 5-5-5-5-5

Metcon (time)

For time:
21 Push press BTN
15 Overhead squats
9 Hang squat snatches

M: 60 W: 40

*5 Burpees penalty everytime you drop the barbell.

Timecap: 6 minutes.

Metcon (reps)

With partner AMRAP in 12 minutes of:
8 DB snatch, alt arms. You go, I go.
*50 DU’s every 2:00

Choose a moderate/heavy DB.

Accessory:

A )
3 rounds:
20-40s Dumbbells overhead hold
20-40s Ring support hold
20-40s Chin over bar hold
1-2 min rest between rounds

B ) 70 Muscle snatches from the hips - light. Split anyhow.

Skill - Pistol squat

Metcon (time)

30-20-10 Pistol squats, alt. legs
10-20-30 HR Push-ups
Timecap: 6 minutes.

Metcon (quality)
EMOM for 30 minutes:

Option 1:
”Chelsea”
5 Pull-ups
10 Push-ups
15 Squats

*One round EMOM

Option 2:
7 Strict Pull-ups
7 HSPU
14 Pistols, alt. legs

*1: pull-ups
2: HSPU’s
3: Pistols