Semifinal Event 2

Make 3 attempts, for load, of

3 x clean + 2 x front squat + 1 x jerk

3 Rounds For time :

400m Run ( 500m Row )
21 Deadlifts 85/60kg
12 Chest to bar pull-ups

TC 15

• Let's run at pace that allows us to push the inside movements.

• Aim for 1-2 Sets on the deadlifts and 1-2 sets on the pull-ups. We should be mindful that the longer the we hold onto the barbell, the more it is going to impact the grip for the pull-ups.

Seated Triceps Extension w/ DB 3 x ( 10 + 10 ) Rest 2:00

Chest Supported Dumbbell Row 4 x 10 Rest 2:00

Shoulder Press Behind Neck 4 x 8 Rest 2:00

One Arm DB Shoulder Press 4 x ( 6 + 6 ) Rest 2:00

3 min du practice
then 3 rounds of
7 bulgarian split squat e/s
5 kip swing
3 box jumps

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24 Min AMRAP
15 TTB
10 DBL DB Box Step Overs 2x 25/17.5, 24/20
600m Run
- use the conversion chart in what's app if you are not using the assault runner

Pyramid

Warm-up:

50 - 100m Easy

Main Swim:

2 x 500m Swim

Rest 6:00 Between

4 x 50m Fast

Rest 1:00

Between

Cool Down 50-100m

TTB

5x5 Strict TTB
+
30 second Hollow hold

Rest as needed between efforts

5 sets:
5 Efforts of HS-walk
- You must get walking steps for the effort to count
- Rest 2min btw the sets
—————————————————————————
5 sets of:
Max HS Walking Steps, standing still w/ spotter (1=1)
- Rest 1min btw sets
—————————————————————————
4 sets of:
HS balance drill
- Handstand w/ forearms against 50cm box, facing the box
- Try to stay as straight as possible and balance w/ your palms and fingers
- max hold. Stand as long as possible!!!

KAHVAKUULA CIRCUIT
Kolme kierrosta
60/20 kierrosten välissä 1,5min lepo
1. Kuulan siirto lankussa
2. Etuheilautus käden vaihdolla
3. Thruster
4. Farmarikävely
5. Maastaveto
6. Soutu vuorokäsin

10 RFT:

3 Snatch 60/42,5
3 Bar Facing Burpees

( 5 - 10 )