135 min
Warm up for 20 min

1.BMU
- BMU 10x2

2.Clean & Jerk complex
A. 4 x every 90 s.
3 TNG clean
x 70-75 %
- 50 50 52.5 52.5 kg

B. Jerk
Every 90 s. x 4
2 Push jerk + 2 TNG Split jerk
x 65-70 %
- 42.5 45 45 45 kg

3.Metcon
4 rounds for time:
7 Deadlift 50 kg - 35 kg
7 Hang power clean
7 Front squat
1000 m Bike erg
Time: 12.57

4.Core
3 rounds of 30 s. work, 30 s. rest:
1. V-ups
2. Side plank hold, R
3. Side plank hold, L

EMOM 24 (AMRAP)

1 minute: Max reps Kipping Hspu
2 minute: Rest
3 minute: Max reps DU´s
4 minute: Rest

Clean & jerk 5-5-5-5-5-5-5 reps

AM: 50 min
Warm up for 5 min
1.Rowing intervals
A. 4 rounds:
4 min on/1 min off @ VK1 – VK2 pace
- 2.09, 2.09, 2.09, 2.09 (162 w)
Rest 3 min

B. 3 rounds:
4 min on/1 min off @ Slightly faster than first sets
- 2.07, 2.06, 2.06 (170-174 w)
HR 163/180
Cool down for 5 min

PM: 130 min
Warm up for 15 min

1.HSW
- 15 m

2.MU
- Drills
- MU 10x1 + 7x2
- MU x24

3.BCTB
- Drills
- BFLY x20
- BCTB x20 (singles)

4.Weightlifting
Snatch + hang snatch 1+1
Go every 90 s. x 12, start @ 60 %

40 min.

100m kävely kahvakuula eturäkissä oikea
40 kahvakuula heilautus
100m kävely kahvakuula eturäkissä vasen
400m juoksu

For Time (Gap 60 min)
1 mile Run (to the bridge and back)
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 mile Run
Start and end the workout with a mile run. Partition the Pull-Ups, Push-Ups, and Squats as needed.

Warm-Up

1->5
Clean&Push Press Ladder
Snatch Ladder
Goblet Squat&Lunges Ladder
5->1
@24/16

Wod

‘Tenacious 3’
Amrap (with a Partner) in 10 Minutes
2 Synchro Russian Swings @24/16
2 Burpee
2 Synchro Air Squats
Add 2 reps to each movement after each round

Core
‘Speed & Coordination’
10 m KB Tap (Plank Lateral Crawl Racing)

A,
Front Squat 3-3-3-3-3

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

B,
6 rounds, each round for time, of:
8 Alternating Front Rack Lunges @61/43kg
8 Push Press @61/43kg
Shuttle Run, 40 m

Rest 1 min between each round.

Shuttle Runs- 2x 10 m down and back
Goal: sub 90" each round, rx+ sub 60" each round

C,
Eccentric Split Stance Good Morning 3x12, using same weight per set
Eccentric Dumbbell Pull Over 3x6, using same weight per set

Eccentric Split Stance Good Mornings- 3x6 L/6 R, 6 secs lowering
Eccentric Dumbbell Pull Overs- 6 secs lowering
+
Roll/Smash Calves
:90 sec/side

3RFT
100 dubs
50 push ups
25 deadlifts @ 40% 1RM

A,
3 rounds for time of:
30/25 Row Calories
30 Kettlebell Swings USA@32/24kg
30 Burpees

Goal: sub 24 mins

B,
For quality:
3x6 Eccentric Calf Raises
3x6 Eccentric Stiff Legged Deadlifts, pick load
3x8 L/8 R Single Leg Hip Extensions
3x8 Eccentric Banded Lat Pull Downs
3x6 Eccentric Behind-the-Neck Tricep Extensions, pick load

Calves/Hammies

Eccentric Calf Raises- 5 secs lowering, regular up
Eccentric Stiff Legged Deadlifts- 6 secs lowering, regular up
Eccentric Banded Lat Pull Downs- regular pull, 6 secs return
Eccentric Behind-the-Neck Tricep Tricep Extensions- 6 secs lowering, regular up