Total 105min
A. WU: 3 rounds for quality: 300m row 10 KBS, 10 wall ball
B. Skill work: 10min of rope climb technique

C. Olympic EMOM for 15min 3 clean & jerk
1. 22.5kg, 2. 25kg, 3. 27.kg, 4. 27.5kg,5. 30kg, 6. 30kg, 7. 30kg, 8. 32.5kg, 9. 32.5kg, 10. 32.5kg 11. 32.5kg 12. 35kg 13. 35kg 14. 35kg 15. 35kg

D. Strength
Push press, Wendler week 1
Clean pulls 4x3
47.5kg, 55kg, 60kg, 65kg

E. Metcon, for time, with 50% of 1 RM clean & jerk: 22.5kg
10 shoulder press
15 OHS
20 push press
25 front squat
30 push jerk
35 back squat
Result: 12.37, avg/max HR 176/190

F. Post WO 3x10 reverse hypers
1000m row

Total 75min
A. WU: tabata sit ups & DU, 20 sec work, 10 sec rest, 8 rounds
mobility

B. Skill work
KPU practice for 20min
HSPU practice for 15min

C. Metcon: 3x500m, 2min rest in between
1. 500m 1.53.5 avg HR/max HR 176/184
2. 500m 1.53.8 179/189
3. 500m 1.53.0 184/192

D. Post WO 1000m row
Weighted sit ups with leg support 3x8x15kg
Shoulder rehab with KB 3x2x6kgx12

Wendler week 1

Total 90min
A. WU: 500m row,3 rounds: 20 abs, 20 backs, mobility
B. Olympics: snatch
Taitoliikkeenä tempaus pikkukiekkojen päältä

8 sets of: 1 hang squat snatch + 1 full snatch
15kg, 20kg, 22.5kg, 25kg, 25kg, 25kg, 27.5kg, 27.5kg

C. Strength, HBBS Wendler week 1
Narrow bench, Wendler week 1
Regular dips 5,5,4,3

E. Post workout 1000m row

Bench press 1 x10 70%, 1 x15 65%, 1x20 60%

10 HSPU
15 Deadlifts
25 Boxjumps 60cm
50 Pullups
100 Wallball
400 Single-unders
800m Run

Snatch 1RM:
5x40, 2x60, 1x70, 80, 90, 95kg (f)

Jerk of the blocks:

5x80, 3x100, 1x110kg

5 rounds of:
10 reps of bodyweight loaded barbell back squats (I use 135 lbs even though I'm a little lighter)
5 Bar MUs

3 Rounds:
20 pull-ups
30 push-ups
40 air squats
50 situps
Rest 3 minutes between rounds
Record round total time (without rest)

Warm Up/Mobility

1min. Single Leg Flexion L/R

1min. Hip External Rotation on Box L/R

1min. Super Frog L/R 45#plate

1min. Hamstring Posterior Stretch L/R

400m Run 75%

15 PT

15 GM

15 Squats

Strength

“Power Clean”

5x75%

3x85%

1x95%

WOD for timeI

In the sun or the in the rain (outside WOD)

400m Cash in Run (one athlete at a time)

50m plate pinch walk 45/25# (one athlete at a time)

20 KB OH Squats 53/35# (10L/10R-one athlete at a time)

30 KB Swings 53/35# (alternating between athletes every 10reps)

400m Cash out Run (both athletes run at the same time)