150 min

WU for 10 min
Skill: MU practice for 40 min
Progressions
Muscle up EMOM: 10 reps
Total muscle ups: 15 reps

1.Strength

A. Back squat
A1. Build to a heavy triple (3) for the day in 15 – 20 minutes
A2. Back off sets – 6 x 3 @ 85 – 90% of A1, go every 75 seconds

B. Alternate
B1. Weighted strict chin up – 4 x 5 @ AHAFA (as heavy as form allows), rest 1 minute before B2
10 10 10 4x7.5 kg
B2. Weighted strict dip – 4 x 5 @ AHAFA, rest 1 minute before B1
5 5 5 3x5 kg

2.SPP (Conditioning)

A. 7 minute AMRAP
7 power snatches @ 40/30kg (95/65lbs)
7 burpee box jumps @ 24/20″
Result: 4 + 7 power snatch
174/185

REST. 10 Minutes

B. 7 minute AMRAP
10 thrusters @ 40/30kg (95/65lbs)
12/8 cal assault bike
Result: 4 + 9 thruster
175/185

3.Cool down
A. 5 minute assault bike or row, HR (Heart Rate) < 140
B. Thoracic Flow

Aamu: 45 min

WU for 10 min
1.Weightlifting
A. Suggested snatch warm up
A. Power snatch + hang snatch – 15 x (1+1) @ 65%+, go every 90 seconds. Start @ 65%, move up on weight every 1 to 3 sets if moving well on all lifts, otherwise stay with the same weight.
35 35 37.5 / 37.5 37.5 40 / 40 40 40 / 42.5 42.5 42.5 / 42.5 45 45

Ilta: 135 min
WU for 10 min
Skill: BMU practice for 30 min
Progressions

B. Clean and jerk – build to a heavy set of 3 cleans + 1 jerk for the day, aim for 5 to 7 sets @ 80-90%1RM range

2.SPP (Skill)

A. Alternate
A1. Overhead squat – 2 to 3 x 10 @ 40 – 65%1RM, Rest as needed before A2 / 32.5 35 kg
A2. Bar muscle up – 2 to 3 x 3 to 12, Rest as needed before A1 >
w/ red band / 5 7 reps

B. Alternate
B1. Power clean and jerk – 2 to 3 x 10 + 10 @ 40 – 65%1RM, Rest as needed before B2 / 30 32.5 kg
B2. Chest to bar pull up – 2 to 3 x 10 to 20, Rest as needed before B1 /
15 15

C. 10 minute EMOM – 3 to 5 Deficit handstand push up (increase reps and/or deficit from beginning of this training block)
> no decifit / 7x4 3x3

D. Rotate through at your own pace for 2 to 3 rounds > 1 round
D1. Chin over bar hold – Accumulate 15 to 20 seconds > C2B hold, 20 sec
D2. GHD arch hold – Accumulate 30 sec hold > hands ahead
D3. Handstand hold – Accumulate 15 to 40 seconds > FTW, 40 sec
D4. GHD sit up – 15 to 25 reps, tempo 2011 > 15 reps

3.Cool down
A.5 minute assault bike or row, HR (Heart Rate) < 140
B.Thoracic Flow

1RM Drop Snatch

75 min
Warm up + COS 20 min

1.HSW
- 10 m

2.Ring muscle up strength
A. Top of ring dip hold 3 x 20 s.

B. Bottom of ring dip hold 3 x 15 s.

C. Foot assisted Strict MU 3 x 5

3.Power clean + Squat clean
Build to 75 % effort

4.Accessory
A. 3 sets:
8+8 Quadruped Bird dog row - 25 25 25 lbs
10 DB Supinated front raise - 2.5 2.5 2.5 kg

130 min
Warm up for 15 min

1.Squat clean
- H2

2.BCTB
- Bfly 25
- BCTB singles 4 x 1
- Kip swing + CTB 4 x 4+4
- BCTB + bfly 2 x 1+1

3.Metcon
A. 00.00-10.00, 4 RFT:
10 CTB
8 hang power clean @ 50 kg > 45 kg
Time: 7.54

10.00-12.00 rest

B. 4 RFT:
8 STOH @ 50 kg > 45 kg
10 BJO
12 cal bike
Time: 7.33

4.Strength
A. Tabata shoulder press @ 10 kg
- 12-8 reps

B. Tabata hollow rock

Partner WOD:

P 66 Push up
U 66 USA Swing @24/16kg
M 66 Medball Sit-up @9/6kg
P 66 Pistol Squats
K 66 Knees to Elbows
I 66 Inverted row
N 66 Narrow Grip Floor Presses @40/30kg
TC:40'

CNJ daily max
Front squat 5x3
Db push press 4x6

Amrap6

14wallball
7 pull ups

75 min
Warm up for 15 min

1.For time: 5000 m row
Total time: 21.03.4, 2.06.3/500 m
Split times: 2.07.3, 2.07.8, 2.07.3, 2.06.6, 2.02.6/500 m
HR 179/193
Spm 25

2.Cool down
- 15 min easy bike

3.Accessory
A. Accumulate 30/side of 90-90 Hip rotations

B. Accumulate 30 reps of Prayer stretch

C. 2 min/side of Pigeon stretch

D. 2 min of Forward fold

Row max. calories

:30, :45, 1:00, 1:15, 1:00, :45, :30

Rest 30 sec after partner finishes.

Lepo= soutu aika + 1 minuutti.