6 rounds

13 cal assault bike
7 DB Thrusters

rest 1:1

For time:
3 rounds of:
20/16cal Row
Rest 1min btw rounds
-- then --
2 rounds of:
30/24cal Row
Rest 1:30
-- then --
1 rounds of:
40/32cal Row
Rest 2min
-- then --
2 rounds of:
30/24cal Row
Rest 1:30
-- then --
3 rounds of:
20/16cal Row
Rest 1min

9-12-15
Hang Squat Cleans
toes to bar
@61/43

A,
1x [ 1 High Hang Clean + 1 Hang Clean + 1 Clean ]
1x [ 1 High Hang Clean + 1 Hang Clean + 1 Clean ]
1x [ 1 High Hang Clean + 1 Hang Clean + 1 Clean ]
1x [ 1 High Hang Clean + 1 Hang Clean + 1 Clean ]

Use the heaviest weight you can for each set.
Rest as needed between sets.

70-75% 1RM Clean

B,
Split Jerk 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

C,
For time:
3 rounds of:
10 Dumbbell Bench Press, pick load
15/13 Ski Erg Calories
-- Rest 2 mins --
3 rounds of:
12 Dumbbell Deadlifts, pick load
15/13 Ski Erg Calories
-- Rest 2 mins --
3 rounds of:
14 Renegade Rows, pick load
15/13 Ski Erg Calories

Dumbbell Bench Press- heavy
Dumbbell Deadlifts- heavy
Renegade Rows- moderate

Complete in teams of 2.

One partner is on the dumbbells while the other is on the ski erg. Switch when both complete the exercise and continue till 3 full rounds are complete

125 min

1.Weightlifting
A) Snatch balance – 3 to 5 x 1-2 @ build up, go every 75 to 90-seconds
- 25-37.5

B) Snatch – 12 to 15 x 1 @ 70+%, go every minute
- 37.5-52.5

2.Strength
A) Back squat – 3 x 9 @ 68-72% (2-4 RIR on all sets), rest 3 to 4-minutes between sets
- 60 60 62.5

B) Alternate B1 / B2
B1. Strict press – 4 x 7/5/3/3+ @ 74+% (2 RIR on 1st 3 sets, 1 RIR on the final set), rest 1 to 2-minutes before B2
- 28 30 33 6x33
B2. 4 x 10 barbell hip thrust - 70

C) 3 sets:
10 bulgarian split squat 25 lbs
8 hamstring curls 25 lbs
20 abductors with band

Warm Up
2 rounds
15/12 cal row
10 glute bridges
20 banded face pulls
20 cossack squats
10 sots press with stick or light barbell

Then warm up 2 rounds with barbell
3 muscle snatch + 3 hang power snatch + 3 snatch grip push press behind neck + 3 pause ohs

Weightlifting work
Pause snatch balance + snatch balance 3-3-2-2 (form rack)
2 sets x 1 pause snatch balance (pause 2-3s pohjassa) + 2 snatch balance
2 sets x 1 pause sb + 1 snatch balance
rest 1-1.5 min bwn and use 60-70% of 1rm on working sets

Hang Power Snatch + Power Snatch + OHS
2 sets x 2´hang ps+ 1 power snatch + 1 OHS
2 sets x 1 hang ps + 1 power snatch + 1 OHS
rest 1-1.5 min bwn and use 60-70% of 1rm on working sets

ota sit liiketuntumaa metcon liikkeistä

Metcon
15 min amrap
15 ghd sit ups /20 v-ups
4-5 bar muscle ups or 8-10 c2b pull ups or pull ups
10 thrusters with 12.5-15/17.5-22,5kg dumbbells
tavoite kierrosmäärä on karkeasti 5, minimissään pitää 4 saada ja hyvä on jos menee 6.

Cool down
3-5 min light cardio

Ota illalla palauttavat venyttely 1-2 min per venytys ja 2-3 ala/ylävartalolle

Assault bike:

3x10; 0:15 on 1:45 off.
3min tauko kierrosten välissä.

Tuloksiin kalorit.

Push press 10-8-6-4 reps, then max reps Bench press @ same weight

Row 4x1500m
Score: avg split time

35 min
Aerobic work
60 s. run/60 s. walk