3-4 rounds:

Bike for distance
Kb farmer’s carry

Pystypunnerrukset: 42,5kg

21-15-9
12-9-6

1. setti rx: 3:48
2. setti ww: 8:52 (mave väsyttää selän)

Snatch high pull + Snatch, go every 1:30-2:00

2 x 2+2 @ 72-76%
2 x 2+2 @ 78-82%
2 x 1+2 @ 82-86%
3-5 x 0+2-3 @ 78-82%

– Build up within the percentage range on each set if moving well
– Use the snatch high pull to focus on pulling the bar as high as you can
– In the snatch, focus on pulling yourself under the bar as quickly as possible
– Drop the bar between each rep on the snatch, reset and go
– The final 3-5 sets are just 2-3 snatches (no high pull)

A, Strength: 5 sets
-Anderson Squat x 5 @ascending weight
-High Box Jump x 5 (Build up round by round)

B,, EMOM for as long as possible:
Min 1: 5 Wall Ball + 2 Jumping Lunges
Min 2: 5 Wall Ball + 4 Jumping Lunges
Min 3: 5 WB + 6 J.L.

C, Tabata:
-Seated Iso Quad Hold L+R
-Single Leg Iso Hamstring Hold L+R

Every 10 min x 4
30 sit ups
20 push ups
60 m double DB suitcase walking lunges 15/10 kg
40 cal row, ski or bike or 800 m run

E6MOM x 5-7 rounds:

10 burpee
400m run
10 burpee

• remaining time easy bike or walk

TARGET MODERATE TO FAST RUN, EASY PACE BIKE OR WALK

A1) Muscle snatch+ tempauksen allemeno 3x2+1
B1) tempaus 4x2

Competition simulation events

*kaks lajia, lepää välissä nyt ainaki 30min jos mahollista. Jos jaksat niin käy välissä himassa/syömässä, mutta jos ei mahollista nii edgetä hetki salilla.

Workout 1

For Time:

• 800m Run (assault runner)
• 7 Rope Climb
• 25 Bench Press @75kg
• 7 Rope Climb
• 800m Run

*laita aika alas

Workout 2

1A) For Time:

• 30 Cal Echo Bike
• 40m Sled Push @kelkka + 40kg
• 15 Cal Echo

Cap: 5min

Rest min 5-6
Into;

1B) Max Weight For Complex in 10min

• 1 Snatch + 1 Hang Snatch + 1 OHS

*snatchit joko power tai squat
*tulokset taas alas

8 x back squat light weight
8 x front squat light weight
Same weight
2 min rest
6 x back squat moderate
6 x front squat moderate
Same weight
2 min rest
5 x back squat moderate +
5 x front squat moderate +
Same weight
2 min rest
3 x back squat moderate ++
3 x front squat moderate ++

Etukyykky, saksihyppy