Back squat 3 RM, then 3x3 @ 90%

4 Rounds, each for time

800m Run
12 Toes-to-bars
6 Power clean and jerks @ 82,5/60kg
12 Bar-facing burpees

– Rest 4:00 between rounds –

Pace. Similar to two (2) weeks ago: You can approach this one in two (2) ways: 1) Progressive rounds = aim to go a little faster each round (1st round slowest and final round fastest), 2) Steady with push in the end = aim to keep each round about the same (1st round might be fastest but keep the others close to it, then push hard on the final one to see if you can beat the other rounds).
Your aim is to keep all transitions short (get straight to work), go UB (or 2 sets) on toes-to-bars, quick singles on PC+J and PUSH hard on the burpee on each round.
Session RPE. 8/10, you should feel tired but not exhausted at the end of the workout
Intent. The running mixed focused conditioning sessions in this block will build your engine and specifically improve your running in workouts.

10:00: Rope Climb Practice
Focus on learning new and faster techniques!

WARM UP
15-20min easy pace bike

Then:
EMOM x 40
1) ski
2) 20+20m s.a farmer carry + 10 kbs (heavyish)
3) ski
4) 5-15m hs walk / or 2-4 wall walk

COOL DOWN
10-20min easy pace bike

(Steady pace / ave hr zone 2)

AMRAP 10 parin kanssa, raskas kb
- Russian heiluri x 15 yhtäaikaa
- Farmari kävely 100m jaot vapaasti
- Eturäkki kävely 50m jaot vapaasti

EMOM 16
- American heiluri x 20
- Burpee x 10
- Thruster x 10
- Russian sit up x 10

Normisalilla kiertoharjoittelutyylillä laitteita 👍🏻

Bench press 8rm

Snatch high pull into 2 hang snatch
1 set @ 65% of max snatch
1 set @ 70%
2 sets @ 75%

2 power cleans & 2 jerks
1 set @ 60% of max clean and jerk
1 set @ 65%
1 set @ 70%
1 set @ 75%

Paused OH squat - 2 second pause in the bottom
3 @ 50%
3 @ 55%
3 @ 60%
3 @ 65%

EMOM6 to finish
1. Max farmers carry in 40 secs 24kg/16kg
2. High plank hold

For time

• 3 rounds
  • 15 hang power snatches
  • 15 pull-ups

♀ 65 lb
♂ 95 lb

Muut teki cleaneja, minä maveja.