135 min

Skill: BMU practice for 25 min
12 BMU

1.Weightlifting
A. Snatch – build to a heavy double (2) for the day, in a 20-minute window
40 45 47,5 50
B. Snatch – MMD-PRO drill (For 8 minutes, 1 snatch @ 60% 1 RM, go every 15 s , if you miss, you must rest 30 s before you can go again.).
Result: 30 reps @ 35 kg

2.Strength
A. Alternate sets of A1 and A2 for 4 rounds
A1. Back squat – 5+ reps @ 77.5-82.5%, rest 1 minute before A2.
Last set 12 reps
A2. Legless rope climb – not done

3.Conditioning
A. “The 10-by-1” intervals
Row, Assault bike, and/or Ski erg of your choice (mix modalities as wanted):
10 x 1 minute work @ RPE 5 → 9 (see notes) : 1 minute REST
Calories: 11 11 12 14 15 / 15 17 17 16 18 = 146 cal

4.Cool down
A. Assault bike for 10 minutes at very easy pace
B. Movement flow

60 min

A. Walk for 50 min

B. Mobility work for 10 min

lave wod'et med en makker

for time
100 press 40 kg
100 alternating kb snatch 16 kg
100 sit ups
100 air squats
100 burpees

time cap: 30 min.

5 ROUND FOR TIME :
7 STRICT HSPU
7 POWER CLEAN 70/45 - 50/35
7 BURPEES BOX JUMP OVER

80 min
A. Aerobic work for 55 min:
Nordic walking
6.8 km

B. Shoulder recovery flow

Not for time
3rds
10+10 suitcase deadlift 32/24kg
30 GHDSU
15 back extension

1min soutu
1min hiihto
1min assault
1min burbee
1min lepo

Morning: 90 min

1.Weightlifting
A. Hang snatch (below the knee) – 12 x 1 @ 65+%, go every 45-60 seconds.
35 35 37,5 / 37,5 40 40 / 42,5 42,5 45 / 45 47,5 50

B. Clean and jerk – (12 to 15) x 2 @ 65+%, every 75-90 seconds. This is 2 clean and jerks.
45 45 47,5 / 47,5 50 50 / 52,5 52,5 55 / 55 57,5 57,5

Evening: 120 min

Skill: ring muscle up practice for 40 min
9 MU

2.Strength
A. Alternate sets of A1 and A2 for 4 rounds
A1. Back squat – 3+ reps @ 82.5-87.5%, rest 2 minutes before A2.
Last set 9 reps
A2. Strict press – 3+ reps @ 82.5-87.5, rest 2 minutes before A1.
3*3*31 8*31 reps

3.SPP (Conditioning) from 22.5.2017
A. 10 minute AMRAP
4 Handstand push ups
8 Pull ups
12 Air squats
Result: 6 rounds

4.Cool down
A. Assault bike for 10 minutes at very easy pace
B. Movement flow

10 min amrap

5 clean & jerks
10 toes to bar
20 double unders

5 total rounds and 1 C+J