Plyometrics

4 Rounds Of:

• 3-5 Depth Jump

rest 60s

• 3-5 DB Squat Jump

rest 2min

Power Clean

A) E2MOM X3

• 1 PC + 2 Hang PC

• RIR 2-3

B) E90SEC X3

• 1 PC + 1 Hang PC

• RIR 1-2

C) EMOM Till Days Heavy

• 1 PC

Metcon

For Time:

• 40 G2OH @30kg
• 30 Bar Over Burpee
• 20 bMU

-Rest 5min-

2 Rounds For Time:

• 20 G2OH
• 15 Bar Over Burpee
• 10 bMU

Accessories

4 Rounds For Quality:

• 15-10 Banded Sumo High Pull
• 10 Seated Good Morning

HSW capacity – AMRAP 5
7.62m Handstand walks

Intent. Focus on efficiency, even if it makes you move slightly slower today
Cap. If you get to 20 HSWs = you’re done.

Freestanding handstand hold

– 2:30-4:00 on your hands

• Give yourself no more than 10 attempts to accumulate the time Movement options. Handstand hold → Facing the wall → Facing away from the wall → Box pike HS position (from the drills above) → Plank hold shoulder taps (for 1 to 2-minutes)

3-4 Rounds for quality (NOT time)

16/12 (cal) Row @ moderate pace
8 Thrusters @ increasing weight*

– Rest is time needed to add load –

Number of rounds. This is all about quality practice. If it becomes a survival battle it’s time to stop.
Flow. 16/12 (cal) Row into 8 thrusters (these should all be done unbroken), increase weight for next round and continue. Row at a pace that allows you to walk over to the barbell and start your set.
* The weight increases each round (you want to start somewhere where you’re confident you can keep building the weight up)
Starting weight suggestions. 43/30kg (95/65lbs), 52.5/35kg (115/75lbs), 61/43kg (135/95lbs)
Weight increments. You can go up in 5kg or 10kg jumps (10lbs or 20lbs)
Intent. Work on maintaining your technique and rhythm with slightly elevated heart rate. Aim to connect each rep together smoothly and pay special attention to linking to the next repetition from overhead. Your success here is measured on quality not time = don’t rush the sets, focus on moving and breathing well.

Back squat

3 Sets of:

1 @ 88-92%1RM
– Rest 0:20-0:30 –
6 @ 76+%1RM

rest 3:00 b/t sets

Flow. 1 back squat @ 88-92%, rest 0:20-30, 6 back squat @ 76+%, rest 3:00 before next set

– These are “contrast” sets (the heavy single makes you feel stronger for the bigger sets).
– Each set is a: 1) heavy single, followed by a short rest and then 2) longer set of 6 (start @ around prescribed % and then you can go heavier each round)

Clean and jerk

4-6 x 2 @ 72-77%, go every 1:15
4 x 2 @ 77-82%, go every 1:30

– Build within the percent range on each set
– Drop the bar between each rep, reset and go

Strict pull-ups 4 sets 10 reps

Bench press 10x2
kakkosia nousevilla

6 ROUNDS FOR REPS
2:00 ON/1:00 OFF:
24/18 Calories Row
Max Reps Toes To Bar/Chest To Bar Pull Up

Rounds 1,3,5: Toes To Bar
Rounds 2,4,6: Chest To Bar Pull Up

Score is TOTAL Calories + Gymnastics

Takakyykky tai boxikyykky

3x 6 v1

Emom 9
1) 30-40s Kone
2) 4+4 Sivutaivutus kuulalla
3) 30-40s Viivahölkkä tai blokille/levypainolle askellus