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)

Benchpress:

8x3 @80kg