10 min emom x 5 ttb

Find your max weight in 1 power clean 1 hang power clean & 2 split Jerk tn’go.

120 min

1.Strength

A. Alternate A1 / A2 for 10 rounds – Perform deadlift and strict HSPU as a superset (move from deadlift to HSPUs as soon as possible), start a new superset every 2 minutes.
A1. Deadlift – 3 @ 70-75%
A2. Strict (deficit) HSPU – 3 to 5
Abmat + 5 kg plate 5 x 3 reps
Abmat + tk 5 x 3 reps

2.Conditioning

Warm up
A. Assault bike or row, progressively harder pace for 6 minutes
B. Movement flow of your choice from the video library
Repeat part A after the movement flow

C. Prep all of the movements in the main conditioning piece of the day

D. Perform one practise round of (70-80% effort):
10 Calorie row
20 Double unders
10 Wall ball @ 9/6kg (20/14lbs)
8 Power snatch @ 35/25kg (75/55lbs)
8 Box jump over @ 24/20”
8 Toes to bar
8 Thruster @ 35/25kg (75/55lbs)
8 Pull up
8 Bar facing burpees

Rest as needed (2 – 5 minutes), then begin the test

Main conditioning piece (Lactate Threshold, Aerobic power test)

A. In a 20 minute window (for max rounds and reps in the last part)

3 Rounds of
30/24 Calorie row
60 Double unders
30 Wall ball @ 9/6kg (20/14lbs)

THEN

6 Rounds of
8 Power snatch @ 35/25kg (75/55lbs)
8 Box jump over @ 24/20”
8 Toes to bar

THEN in the remaining time, AMRAP

8 Thruster @ 35/25kg (75/55lbs)
8 Pull up
8 Bar facing burpees

Result: 2 rounds + 1 T2B in second piece
HR 183/190

3.Strength
B. Alternate B1 / B2 for 3 rounds
B1. Front rack walking lunge – 8/side @ AHAFA, rest 1m before B2 >
Bicep curl 20 20 15 lbs
B2. Single arm DB row – 8 to 12 @ AHAFA, rest 2m before B1
35 35 35 lbs

4.Cool down
A. 5 minutes light easy jog/walk with nose breathing.
B. Lunge Flow

400m sprints x 4
2 mins rest

3 RFQ
1 Power Clean 90kg.
2 front squat 90kg.

Front squat 3 RM, then 3x3 @ 90%

Helen
3 rounds for time of:
Run 400 meters
1.5-pood kettlebell swings, 21 reps
12 pull-ups

21.15.9
Dumbbell Snatch 15kg
Burpee over Dumbell

Morning: walking for 20 min, including a breath ladder up to 10 for 10 min
101/125

Evening: 135 min
1.Strength
A. Alternate A1 / A2 for 10 rounds – Perform deadlift and strict HSPU as a superset (move from deadlift to HSPUs as soon as possible), start a new superset every 2 minutes
A1. Deadlift – 4 @ 70-75%

A2. Strict (deficit) HSPU – 3 to 5 done in a superset with deadlift (see notes above) > abmat + 5 kg plate
4 4 4 3 4 / 4 4 3 4 3

2.Conditioning
A. 9-minute AMRAP
7 Hang (squat) snatch @ 52.5/35kg (115/75lbs) > 30 kg
14 Toes to bar
200m Run > 150 m
Result: 3 rounds

Rest 6-minutes before part B

B. 9-minute AMRAP
15 cal Assault bike
15 Wall ball @ 9/6kg (20/14lbs)
15 pull up
Result: 2 + 13 cal

Rest 6-minutes before part C

C. 9-minute AMRAP
10 Burpee box jump over, 24/20″
10m Handstand walk > 10 HSPU 1 abmat
10 Pistols, alternating
Result: 2 + 9 pistols

3.Strength
B. Alternate B1 / B2 / B3for 3 rounds
B1. Seated strict DB press
8*20 12*15 12*15 lbs
B2. Single arm DB row – 8 to 12 @ AHAFA, rest 2m before B1
12*30 12*30 12*35 lbs
B3. Bicep curl
8*20 12*15 12*15 lbs

4.Cool down
A. 5 minutes light easy jog/walk with nose breathing.
B. Lunge Flow

WOD: For Time

20 Deadlift 135/95

200m Run

20 KBS 1.5/1pood (did 18kg.... no 16kg left)

200m Run

20 Front Squat 135/95 (HARD!)

200m Run

20 Burpee

200m Run

20 Pull-up

200m Run

Box Jump 24/20

200m Run

20 Lunges

200m Run