Sumo Deadlift 3 RM, then 3x3 @ 90%

12 min AMRAP

20 plate squat/air squat
20 GTOH
20 burpees
20 situps

EMOM4
-20s HS-hold

EMOM4
-10 HS-steps

EMOM4
-3 kick ups to a wall

3 rounds of power clean + hang power cleans
Every 3 min
1+3
1+2
1+1
3 high box jumps after each set

Block Jerk ( Nämä clean & jerkkien tilalla )

3 x 2 @ 70-73%
1 x 1 @ 80-83%
1 x 2 @ 75-78%
2 x 1 @ 85-88%
1 x 2 @ 80-83%
3 x 1 @ 90-93%

Send off 2:00

40s on, 10s off, 4 Rounds
6 exercises, 23 mins 30s

Bulgarian Split Squat (each side)
Calf raises
Glute bridge hold
Sumo switch squat
Frog kicks
Jump Squat

135 min
Warm up for 15 min

1.Strength
4 sets:
Deadlift 4x8 @ RPE 8 - 80 85 90 90 kg
Bench press 4x8 @RPE 8 - 40 40 42.5 42.5 kg
- Rest to full recovery, alternate movements

2.Metcon
Every minute on the minute for 30 minutes:
1-2) Row @ 75-80% Pressure - 25 25 25 25 26 26 cal
3-4) AMRAP of: 10 TTB + 10 DB Snatches 40 lbs + 14 Box jump overs
5) Rest
All sets: 1 round + 5 TTB

3.Accessory
4 sets:
Seated DB Press 12 x 20 lbs
DB Lateral raises 12 x 10 lbs
Ring Body saw x 8

145 min
Warm up for 20 min

1.MU
- Drills
- MU 8 x 1
- MU 11 x 2
- MU x 30

2.Gymnastics capacity
A. AMRAP5
5 Wall climb - 5 CTB
30 DU - 7 cal bike
Reps: 5 rounds

Rest 2.5 minutes

B. AMRAP5
5 Toes to bar
5 Double DB jerk 2x30/22.5kg - 15 kg
5 DB squat 2x30/22.5kg - 15 kg
Reps: 5 rounds + 5 TTB

Rest 2.5 minutes

C. AMRAP5
5 Ring dip
5 DB snatch 30/22.5kg - 20.5 kg
5 DB squat 30/22.5kg - 20.5 kg
Reps: 4 rounds

3.Strict pulling & pushing
A. Find max 3 REP deficit HSPU
- Not done

Rest 3 minutes

B. For quality x 3 rounds:
8 Seated DB strict press - 12.5 11.5 11.5 kg
16 GHD sit up - to parallel

Rest day

Sick 1.-4.9.2020

160 min
Warm up for 20 min

1.BCTB
- Bfly x 40
- BCTB x 30 (singles)

2.Strength
A. EMOM12
1. 3 Pause Front squat - 60 kg
2. 6 TNG push press - 42.5 kg
3. Rest

B. 3 supersets:
5 Heavy sumo deadlift - 90 kg
75s Wall facing HS hold
2min Rest

3.Metcon
For time in teams of 2: - reps changed for 1 athlete
12 Rope climb - 24 TTB
12 Power cean & jerk 50 kg - 45 kg
6 D-ball over shoulder - 22.5 kg
12 Double DB burpee box step overs 2x15kg
6 D-ball over shoulder
12 Power clean & jerk
30 cal Bike
Time: 9.58

4.Strength accessory
3 sets:
20 bicep curls - 15 kg
20 hollow rock