Lämpö: kyykyt, punnerrus ja rengassoutu, tekniikka: mave ja push press, wod: 10-9-8...-2-1 mave 24kg kahvakuulalla ja push press 15kg tangolla ilman taukoja (n. 6 min)

Every 2 minutes, for 16 minutes (8 sets):
Snatch
*Sets 1-3 = 2 reps @ 65-75%
*Set 4 = 1 rep @ 75-80%
*Set 5 = 1 rep @ 80-85%
*Set 6 = 1 rep @ 85-90%
*Set 7 = 1 rep @ 90-93%
*Set 8 = 1 rep @ 93-95%

5 RFT

Use the same bar for deadlifts and squats

• 1 Legless ropeclimb
• 7 Deadlifts 70kg
• 7 Front squats 70kg
• 7 HSPU

20min
10kierrosta 1min töitä 1min lepoa
5x penkki valitse paino
Heti perään loppuaika 1min vaihdellen kierroksittain hollow roikkuminen tangossa ja punnerruspito

Every 2 minutes, for 14 minutes (7 sets):
Front Squat
*Sets 1-3 = 3 reps @ 70%
*Sets 4-5 = 2 reps @ 80%
*Set 6 = 1 rep @ 90%
*Set 7 = 1 rep @ 95%
*Set 8 = 1 rep @ 95+%

5 min AMRAP

1 köysikiipeily
1 HSPU
2
2
....

3 min lepo

5 min AMRAP
10 m yhden käden KB lunge (16kg)
10 m käsilläkävely / 3 PEP

Part A : EMOM for 10 Minutes

1 power clean + 3 push press

build in load to find a 1 rep max with the main focus on the push press

Part B : 3 rounds for time:

30 pistol squats

15 clean & push press (40/30)

0-6
30 strict pull ups
20 hspu
10 bodyweight front squats
0-8 rest
8-22
10!
Deadlift @bodyweight
Burpee
22-24 rest
24->
1000m run
50 kbs
800m run
40 thrusters
400m run
30 hang squat cleans
200m run
20 ohs

Strength:

Strict PRess: 12x95, 12x115, 12x125
Bent Rows: 12x135, 12x155, 12x175, 12x195

Metcon:

4 Rnds: 300m Row, 20 K2E, Burpee Brd Jump (100ft) - Rest 2 min between rounds

Time: 18:23

45 min aerobic work
1 min walk/2 min run
6.6 km
134/163
6.52/4.49 min/km