Warm-Up

1->5
Clean&Push Press Ladder
Snatch Ladder
Goblet Squat&Lunges Ladder
5->1
@24/16

Wod

‘Tenacious 3’
Amrap (with a Partner) in 10 Minutes
2 Synchro Russian Swings @24/16
2 Burpee
2 Synchro Air Squats
Add 2 reps to each movement after each round

Core
‘Speed & Coordination’
10 m KB Tap (Plank Lateral Crawl Racing)

3rds ub-set
-20 t2b
-10m hsw
-20 c2b

A,
Snatch Balance 3-3-2-2-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
4 rounds for time of:
Run, 400 m
25/20 Bike Calories

Goal
Sub 20 min

C,
3 rounds for quality of:
Straight Leg Hip Bridge March, 20 secs
Banded Clam Shell, L 20 secs/R 20 secs
Rest 1 min

For time :

30 Wallball
30 Push Ups
30 Box Step Overs
30 Deadlift 50/35kg

TC 9

A,
Week 6
Back squat
1x5@75%
1x3@85%
1x1+@95%

B,
For quality:
Run, 800 m
30 Deadlifts
30 Hang Power Cleans
20 Shoulder Press
50 Bike Calories
30 Back Squats
30 Barbell Rows
30 Alternating Split Jerks
50 Row Calories
30 Reverse Barbell Lunges
30 Hang Power Snatches
30 Floor Press

Goal: All movements to be done with an empty barbell. Focus is on quality of movement and recovery.

6 - 8 Sets :

1 x Squat Clean + Front Squat + Split Jerk @ 75% - 90%

EMOM 8

1 minute : 13 Box Jumps 24"/20"
2 minute : 35 Single Unders

EILINEN tai

esim.
- reipasta kävelyä 45 minuuttia + venyttelyt tai
- sauvakävelyä 30 minuuttia + venyttelyt

Tabata

Single Unders
Sit Ups
Air Squat

Rest 1:00 btw tabata´s