3x Amrap8
1:
10 weighted box step up
10 push press
10 renegade row

-rest 2min-

2:
5 banded pull up/ ring row
10 push up
15 air squat

-rest 2min-

3:
500m bike erg
12 mountain climber
12 sit up

-tasaisesti(tavoite) toistot.

5 reps 75% wmax
3 reps 85% wmax
1 rep wmax + as many as you can

Push jerk
7x3
Build up to heavy

Close grip bentch
10-5-3-3-3

Dumbell lateral raise
3x10

3 Rounds for time

500m Row
21 Box jump overs, 24/20″ (step down)
12 Power clean and jerks @ 70/47.5kg
9 Bar muscle-ups

Target time. < 18:00 Cap 22

Overview. Be smart on the 1st round of the workout. You can lose so much time in the last round if you start out too hot. Complete the row and box jumps at a steady pace. The barbell and the bar muscle-ups are where time is gained or lost.
Pacing. It’s always tricky to pace a row in the beginning of a workout, it’s so easy to go way too fast. What pace do you think you would be holding in the second round? Don’t go faster than that on the first row, there is still a lot of work to be done. Steady pace on the box jump overs, a pace you can hold without needing a break and allows you to get straight to work on the barbell. You can lose a lot of time on the clean & jerks. Make sure to be strict on yourself, don’t walk away from the barbell. Time your breaks! Do not take random breaks, keep count. It might make sense to take bigger bar muscle-up sets when you are feeling good in the first round and then break it up more as you get more tired. In the muscle-ups it’s also very important to track your rest, start the next set before you want to.
It will not feel great to go back on the rower, try to get it up to speed and then settle into your pace ASAP it will feel better after a few seconds.

POWER CLEAN

A) E3MOM X3-4 (WU)

• 3 Clean Pull + 3 Hang Power Clean + 3 Seated Box Jump (light)

B) E90SEC X6-9

• 3 Touch and Go Power Clean (Build to days heavy)

C) PC Intervals
4x 2min on/1min Off:

• 12 Cal Echo
• Amrap: Power Clean @60kg

BACK SQUATS

2x6 @130kg
2x3 @140-150kg

*rest 3min between

METCON

2x 5min AMRAP/3min rest Between

• 12 GHD
• 15 Heavy KB Swing
• 21 DU/35 SU

*aim for same amount of reps on both amraps

Back squat

4 x 5 @ 75-80% (2-3 RIR), Rest 3:00-4:00 between sets

Back Squat 12,10,8

1:30/1:00/0:30 of each @ increasing pace
1) Row
2) Air bike
+
8 slow tempo plate squats
8 Scapula push-ups
8 Scapular pull-ups
8 Tension swings
+
2 rounds
5/way Scapular rolls
10 Front squats w/ empty barbell
10 Push presses w/ empty barbell
30 Speed rope skips
+
Once through
250m Row
35 Double-unders
6 Thrusters @ 43/30kg
10/7 (cal) Air bike
(7.62m) Overhead walking lunges @ 43/30kg
8 Chest-to-bar pull-ups

LÄMMITTELY

Aina alkavalla minuutilla 10:00 minuutin ajan:
1 & 2) 5-10 Valakyykkyä
3 & 4) 4-6 Muscle snatch
5 & 6) 4-6 Snatch balance
7 & 8) 3-Asennon snatch (taskulta, polvelta & sääreltä)
9 & 10) 4 Tempausta

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TEMPAUS

Tempaus,
5 x 1 (raskas)
Nosta 2:00 min välein

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RINNALLEVETO & TYÖNTÖ

Rinnalleveto + Työntö,
5 x (1+1, raskas)
Nosta 2:00 min välein

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BONUS
Takakyykky,
2 x 2 (raskas, 92-96%)

Kiertoharjoitus,
3 Kierrosta
12 Askelkyykkyä tanko niskassa
6-10 Tiukkaa leuanvetoa / ylätaljaa
6-10 Kapean otteen penkkipunnerrusta
12 Vipunostoa takaolkapäille
:30-60s Selänojennuspito lisäpainolla
:30s-:60s lepo liikkeiden välissä.