A.
Build to today’s heavy…
Snatch x 3 reps

Drop back down to 65%, and then…

Build to today’s heavy…
Snatch x 2 reps

Drop back down to 65%, and then…

Build to today’s heavy…
Snatch x 1 rep

Make jumps of 5-10 lbs as you build loads. The goal should be to accumulate volume of PERFECT repetitions from the various positions as you build to your heaviest loads. Please understand that “today’s 1-RM” may not mean your lifetime PR. The purpose is productive training, so keep the focus on good mechanics, and push only when it feels good to do so. If your mechanics start to breakdown, you have achieved “heavy” for the day.

EMOM X 24 Minutes:

• Min. 1 - 12 DB Muscle Cleans @ 15-35/10-25 lbs.
• Min. 2 - 20 meter Sled Drag @ 45-135 lbs.
• Min. 3 - 12 DB Power Clean and Jerks @ same weight as DB Muscle Cleans

• Min. 4 - 12 Total (6/Leg) DB Walking Lunges @ same weight as DB Muscle Cleans

• Every round you successfully complete all of the repetitions of a movement, add 1 rep to that movement the following round. Every unsuccessful round, subtract 2 reps from that movement the following round. The Sled Drag will not increase or decrease. It stays at 20 meters throughout the entire EMOM.

• This will be a very grip intensive workout due to so much time spent holding the DB's. That is why the weights are lighter today. Challenge yourself, but pick a weight that you can cycle quickly and efficiently with good technique. Go lighter rather than heavier on this workout.

3 x 500m -moderate-
(50s rest between each)
Rest 4 mins
5 x 100m -fast-
(20s rest between each)
Rest 4 mins
3 x 400m -moderate-
(40s rest between each)
Rest 4 mins
5 x 100m -fast-
(20s rest between each)
Rest 4 mins
3 x 300m -moderate-
(30s rest between each)

10-1
X10 Single Unders
X1 135lb Push Press
X1 Strict Chin Up
18:21

30 Minutes, rep for round, pull up, reverse row, run 100 yards between exercises. So 1 pull up, run 100 yards, 1 reverse row, run 100 yards, then 2 pull ups, run 100 yards, 2 reverse rows, run 100 yards, 3 pull ups, run 100 yards, 3 reverse rows, run 100 yards and so on. 17 full rounds completed. So 153 pull ups, 153 reverse rows and 3400 yards ran. Pleased with that😎

Metcon (Time)
50 Kettle Bells (53/35)
40 Goblet Squats
30 Box Jumps (30/24)
20 Pull Ups
10 HSPU

Row 10 x 2 min on /2 min off

PNL = Painonnostajan lenkki 25-30 min .
Kävelyä 5 min.,
Hidasta juoksua 5 min + reipasta juoksua 200m.,
Kävelyä 200m + kovaa juoksua 150m, Kävelyä 200m + spurtti 100 m.,
Kävelyä 200m + reipas spurtti 50m, Kävelyä 200m + kova spurtti 30 m.,
Kävely 200m + kova spurtti 30 m.,
Hidasta juoksua 5 min.,
Kävelyä 5 min

• 30 min jalkojen ja rintarangan venyttelyä.

30 minutes Rep For Round

X 3 Squats, x2 Push Ups, x 1 Pull Up.
So 3/2/1, then 6/4/2, then 9/6/3 and so on.
All rep ranges must be unbroken so rest as long as needed between sets.
Managed 15 rounds. Tough on legs that.
Total reps 360 squats, 240 push ups, 120 pull ups. 720 combined reps.

Three sets of:
Sumo Stiff-Leg Deadlift x 8 reps @ 01X1
(heavier than last week; stop lifting if you lose proper positioning)
Rest as needed