Maasta kyykkyyn tempaus

A) Strength
“1 minute Turkish get up”

• Choose a weight you can complete a Turkish get up with for 1 minute (30 seconds up and 30 seconds down)
• Complete 3 reps on each side

B) WOD
Every 3 mins x 4 sets

15 double KB deadlifts
12 alternating gorilla rows
9 double KB cleans
6 alternating reverse lunges

@2x20/12 kg

LÄMMITTELY
2 kierrosta
60s./20s.
1. Vaaka seinällä blokin kanssa
2. Jalka boksin päällä sivutaivutus
3. Rullan päällä painon kanssa rangan ojennus
4. 90/90 - takajalan nosto & vienti eteen

VOIMA
3 x 8 kulmasoutu
3 x 6 yhden jalan kyykky

EMOM 9
3 x seinällä käsilläseisonnassa käynti
8-10 x askelkyykkykävely
4-6 x TGU alku

18 Min AMRAP

30 DB Snatch
15 TTB
Rd1) 400m row
Rd2) 150 DU
Rd3) 22 Burpees to target
Rd 4) 400m row
Rd5) 150 DU
Etc..
@22.5/15kg

A1. 8-minute AMRAP
500m Row
9 Burpee pull-ups
12 DB thrusters @ 2 x 22.5/15kg
15 Toes-to-rings

A2. 8-minute AMRAP
1000m BikeErg
9 Devils presses @ 2 x 22.5/15kg
12 Pull-ups
15 Box jump overs, 24/20″

Rest 4:00 b/t intervals

Flow. A1 – A2 – A1 – A2

Feel. These are intended to be hard intervals that are still sustainable for the 8 minutes and can be repeated on 4 minutes of rest. This means finding a pace you can (barely) maintain through the interval (and recover in time for the next one).
Pick tough paces on the row and bike to begin each interval, but where you can still get right to work on the next movement. Move through the remaining movements with minimal rest and transition time, taking quick breaks only if needed in order to sustain your pace.

Warm-up

3:00 BikeErg
3:00 Row
+
2 rounds
5 Inchworms
10 Death marches
5m/side KB front rack duck walk
10 Scap rolls
+
2-3 rounds @ increasing pace
2 Burpee pull-ups
3 DB thrusters
4 Toes-to-rings
2 Devils presses
3 Pull-ups
4 Box jump overs
1:00 Row/BikeErg after each round (alternate)

3 sets of:

1 tempo halting snatch pull + power snatch

Set 1: @60% 1RM power snatch
Set 2: @65%
Set 3: @70%

15cal AB
3 rounds:
7 Double DB Hang Cleans 20/15kg
10m Farmers Carry
- then
12cal AB
3 rounds:
7 Double DB Hang Cleans 20/15kg
10m Farmers Carry
- then
9cal AB
3 rounds:
7 Double DB Hang Cleans 20/15kg
10m Farmers Carry

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

25 Minutes :

3-5 Weighted Chin-Ups
after each set 3:00 Light Cardio