Pohjois-Savon piirinmestaruuskilpailut, Varkaus

EMOM for 4 rounds
1) Alternating KB swing snatch
2) MB over shoulder
3) Ring row
4) Rest

For 3 cycles:
AMRAP in 3 min:
- 3 wall walks
- 5 burpee box jump overs
- 7 pull-ups
Rest 2 min between cycles

Back squats
- 5 reps @72% of 1RM
- 3 reps @77% of 1RM
- 1 reps @82% of 1RM
- 5 reps @77% of 1RM
- 3 reps @82% of 1RM
- 1 reps @87% of 1RM
- 5 reps @82% of 1RM
- 3 reps @87% of 1RM
- 1 reps @92% of 1RM

new round every 1:45

1. 3*5/5 windmill, then Overhead squat practice

2. Amrap 6’
   8 usa swing @24/16kg,
   8 push ups,
   4/4 one arm overhead squat @12/8kg (scale to Front rack squat if neccessary).

Rest 2’

1. Amrap 6’ 6 double KB DL @2*24/16kg + unbroken 20m Farmer’s Carry, 6 burpee to target, 4/4 turkish sit up.

Rest 2’

1. Amrap 6’:
   12 goblet lunge,
   6 Right push press + 20m Front rack carry
   6 Left push press + 20m Front rack carry @20/12

2. Afterparty: 3*20/20” side plank reach through

Just row

A: Bench press 5rm + 2x5@90%
B: Strict pull ups 3set
C: Seated leg press 3set
D: Seated hamstring curls 3set
E: Cable triceps extensions 3set, variera grepp

A: Hang squat clean 5x3
B: Hammer leg extensions 3set
C1: DB Incline Bench Press 3set
C2: SA DB rows 3x10
D: DB Shoulder flys 3set

A,
1 Snatch, 70% 1RM

Every 1 min for 10 mins.

B,
A single Chest To Bar Hold hold for max time.
Pin an abmat between your chest and the pull up bar at the top of the pull up for max time.

C,
As many reps as possible in 3 mins of:
Tire Flip, pick load

D,
For distance:
Farmer Carry, 2x36/28kg: 1x 5 mins

A,
4 rounds for quality of:
10 R Turkish Sit-ups, 24/16kg
5 Front Squats, 65% 1RM
Bike Erg, 1000 m
10 L Turkish Sit-ups,
5 Back Squats, 65% 1RM

B,
For quality:
200 Banded Leg Curls
200 Seated Calf Raises, pick load