N. 4 min lähdöillä

Snatch percentages
2 reps @ 60%
2 reps @ 70%
1 rep @ 80%
1 rep @ 85%

Clean & jerk percentages
2 reps @ 60%
2 reps @ 70%
1 rep @ 80%
1 rep @ 85%

Clean pulls percentages (of max clean)
2 reps @ 90%
2 reps @ 100%
1 rep @ 105%
1 rep @ 110%

Back squat
Build to a heavy 1 rep back squat at 8RPE then 3 back off sets at 80% of top single
3 reps x 3 sets

A: Standing DB shoulder press 3x8
B: SA DB rows 3x10/arm
C: Push ups 5x10
D: Forward leaning db shoulder flys 3x12
E: DB biceps curls 1xMax

Muscle up training
3-5 sets

20 rounds for time:
6 Strict pull-ups
20 Push-ups

This Hero WOD is dedicated to PTE Timothy Aplin who was serving with the Special Operations Task Group when he tragically lost his life in a helicopter crash in Afghanistan, on 21 June 2010.

E2:30 x10:
a) 200-400m run (TC: 2min)
b) 5 back squat

Huomioita: Takakyykyssä rakenna keskiraskaaseen, mutta edelleen teknisesti hyvään painoon (RIR 2-4 viimeisellä sarjalla). Jos haluat keskittyä kyykkyyn, ota juoksut iisimmin tai toisin päin.

Rive ja työntö

Echo bike 60 min for calories

Warm Up
2 rounds
20m sledge push / 2x10+10m for/backwards
10 slow push ups
10+10 single leg rdl + press
20 ring row

Speed/Power
3-4 sets
Sledge push sprint x 20m @light weight
rest 1 min
Bench press for speed x 5 reps @50-60% (pause at chest) et saisi alkaa hidastua.
rest 2 min

Weightlifting
Power Clean & Push Jerk
4x2+2 reps @60-65%

Power Snatches
2x3reps @55-60%
2x2reps @65%
3x1 reps @70-75%
rest 1.5 min bwn sets

No TNG lifts, singles.

Accessory Work
2x10/10 curtsy lunge @16/24kg
2x10/10 single arm kb bench press @16/24kg
2x1min front plank + 15/15m suitcase carry @16/24kg
rest as needed

A: 8min emom 3x Banded squat jumps
B: Bench Press 3x7 @75%
C: leg curls 3set
D: Leg extensions 3set
E1: Strict chin ups 3set
E2; SA Kb press 3set