7 minute AMRAP:

-Burpees

5 rounds of "Suicides" (20 second all out sprints)

5x Barbell Complex consisting off

Deadlift
Hang Clean
Front Squat
Push Press

95#-115#-115#-115#-115# (broken sets)

5 Rounds of:
12 KB swing at 50#
12 butterfly situps

04:11

135 min
WU for 10 min
Skill: HSW practice for 20 min

1.Strength

A. Rotate through (1 set of each movement for 4 rounds)
A1. Deadlift (heavier than two weeks ago), rest 2 minutes before A2
1 x 7 @ 75-82.5%
1 x 5 @ 80-87.5%
1 x 3 @ 82.5-90%
1 x 5 @ AHAFA

A2. Back rack walking lunge – 4 x 6/s @ AHAFA (must be able to step through, progress weight from last week), rest 1 minute before A3
52.5 55 55 55

A3. Single arm DB row – 4 x 10 @ AHAFA (add load each set), rest 1 minute before A1
40 45 45 50

2.SPP (Skill)

A. Challenge of the week. NOT DONE

B. 2 to 3 rounds, each for time, start a new round every 3 or 4 minutes
12 overhead squats @ 40-50%1RM > narrow grip, 25 kg
24 toes to bars > GHD sit up
Results: 2.10, -

C. 2 to 3 rounds, each for time, start a new round every 3 or 4 minutes
12 push jerks @ 40-50%1RM > 30, 32.5 kg
24 box jump overs @ 24/20″
Results: 1.12, 1.37

3.Cool down
A. 10 minutes on AB/row or similar, HR < 140

150 min
WU for 10 min
Skill: HS practice for 20 min

1.Strength

A. Rotate through (1 set of each movement for 4 rounds)
A1. Back squat, heavier than two weeks ago, rest 2 minutes before A2
1 x 8 @ 72.5-80%
1 x 6 @ 77.5-85%
1 x 4 @ 80-87.5%
1 X 12 @ AHAFA

A2. Strict press – 4 x 3 @ AHAFA (progress weight from last week), rest 1 minute before A3
32 33 34 35

A3. Weighted strict chin up – 4 x 3 @ AHAFA (add load each set, progress weight from last week), rest 1 minute before A1
13 14 15 16

2.Conditioning (Rowing)

WARM UP
A1. Individual specific mobility work
A2. 3 rounds: 1min on : 1min off
A3. Thoracic flow

CONDITIONING

A. Rowing intervals
A1. 3 x 7:00 work*, 1:00 active rest
*low rate at <24spm
Avg cal/h: 814
Avg/500m: 2.12.8

Rest another 3:00

A2. 3 x 6:00 work*, 1:00 active rest
*low rate at <24spm
Avg cal/h: 834
Avg/500m: 2.11.1

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

50-60% of 1RM

Jerkin dippiin ja räjähtävästi ylös!

Mave 7x3

4x 10-15

Start with power snatch then go into
OHS x 8
(minimal reset between movements)
Hang Power Clean x 6

BS: 5-3-1 (75%, 85%, 95%)