Single arm rows (5 x 10) each arm. Fast row + hold + slow down.
45sec rest between sets.

Then
Wide grip push ups (3 x 10)
45sec rest between sets

https://zoom.us/j/7594162178
ZOOM salasana 530247

A.
5 x
10 Bench press
10 Strict pull-up

B.
5 x
8 Chin-up pegboard
12 Strict dip

C.
3 x
15 Push-up
”21’s” Bicep curl (barbell)

D.
Tabata:
Banded bicep curl&Banded tricep ”curl”

1,6 km running

5 pull ups, 10 push ups and 15 squats for 20 rounds

1,6 km running

105 min

WU for 5 min

Skillwork:
HSW practice for 15 min
MU practice for 10 min

A. not done

B.
Every minute, on the minute, for 12 minutes:
Clean & Jerk x 1 rep

*Sets 1-2 – 45-55% 35 37.5
*Sets 3-4 – 55-65% 40 45
*Sets 5-6 – 65-75% 47.5 50
*Sets 7-8 – 75-85% 52.5 55
*Sets 9-10 – 85-90% 57.5 60
*Sets 11-12 – 90+% 62.5 65 jerk x.

C.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
*Sets 4-6 – 1 rep @ 90-95%
Rest 3 minutes

D. changed
"Power Elisabeth"
For time:
21-15-9
Power clean 95 lbs = 42.5 kg
Ring dips

Result: 13.21 :)

2 Rounds
25 cal bike
25 pull-ups

2 Rounds
25 Wall Balls
25 front squat

2 Rounds
25 burpees
25 power snatch

25 Curtis

Run as well as you will 💚🏃🏼‍♀️

50 min walking

105 min

Skillwork: HSW practice for 15 min

A.
Three sets, not for time, of:
Toes to Bar x 10-15 unbroken reps 12,10,10
Double-Unders x 40 unbroken reps
Muscle-Ups x 2-8 unbroken reps > hanging at rings, MU turns

B.
Three sets of:
Jerk Balance x 3 reps
Rest as needed
30 35 40

C.
Six sets of:
Push Press + Power Jerk + Split Jerk
Rest 2-3 minutes

D.
Every 8 minutes, for 24 minutes (3 sets):
Row 1000 Meters 4.37, 4.36, 4.32
2 Legless Rope Climbs > not legless
15-Meter Handstand Walk > ntw HS hold x 30 sec

6.50, 6.40, 6.25

For time
3-6-9 Bar muscle up
10-20-30 DU
6-9-12 power clean 60/45

TC. 20min

Thursday:

Focus: Build Up to 70% 1RM Snatch

Focus #2: 10 Minute E2MOM of 2 Snatches.  Not touch and go; 2 max effort lifts.  Add wgt each round as able

 

Metcon: 5 RFT

- 10 KB Snatches Alt Arms Ea Rep (L3 55/35, L2 35/20, L1 Use Appropriate DB wgt)

- 15 KB Lunges (same wgt as snatches)

- 60 D/U (L2 = 30 D/U, L1 75 Singles)

- 1 Min Rest

 

Score = Heaviest Snatch set completed / Time