2500m row + active/dead hang

Toinen soutaa sen ajan kun toinen roikkuu. Saa jakaa parin kanssa miten haluaa.

A,
1x [ 2 Hang Power Cleans + 2 Squat Cleans ]
1x [ 2 Hang Power Cleans + 2 Squat Cleans ]
1x [ 2 Hang Power Cleans + 2 Squat Cleans ]
1x [ 2 Hang Power Cleans + 2 Squat Cleans ]
1x [ 2 Hang Power Cleans + 2 Squat Cleans ]

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

Build up to a heavy weight for the day and accumulate a total of 5 work sets.

B,
5 rounds, each round for time, of:
1 Rope Climb
10 Dumbbell Box Step Overs, 22,5/15kg
15 Push-ups

Rest 1:30 between each round.

Goal: Sub 2 min/round

C,
3 rounds for quality of:
10 L/10 R Single Leg Hip Thrusts
5 Glute Bridge Walk Outs
5 L/5 R Hip Circles

Hip Circles- quadruped

Rest as needed between rounds.

For time:

50 Box Jump Overs 24"/20"
1000m Row
50 Wallballs 20/14p ( 10/9 feet )
10 Rope Climbs
50 Wallballs 20/14p ( 10/9 feet )
1000m Row
50 Box Jump Overs 24"/20"

( 18 - 25 )

AMRAP40 YGIG
- 100cal row
- 80 box jumpovers
- 60 wall ball
- 40 hang power snatch @35/50kg
- 20 muscle ups
- 10 power clean @60/90kg

Score = total reps/cals. 1 round = 310 reps.

2-3sets:

10-20 banded pull apart
10 DB cyclist squat

3 rounds
1 min bike erg
7 kip swing
5 abmat sit up
5 push up

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5 Rounds for time

15 T2B
15 DB Devil presses
15 Cal bike erg

DB 2x22.5/15kg

For 10 min
AMRAP
5 ring row
10 push up
15 air squat

For 30 to 45-minutes @ steady pace

4-minute Echo bike
6 Single leg Box jumps, alternating
8m Bear crawl
10 – 20 metres each of:
– Sled rows
– Sled chest presses
– Sled face pulls
– Sled pull throughs
– Backwards drag
– Forwards drag

INTERVALS

1min ON, 1min OFF x3 rounds (29min)
1) cal bike
2) 30s pull ups + 30s t2b
2) barbell front rack lunges @50kg
3) cal bike
4) wall walks

• minuutin aikana ”max” toisto (koita pitää suht samassa joka kierros) saat siis pilkkoa minsan aikana niin paljon kun haluut

500m row
3x
10 banded dead bugs
10 Jumping Lunges
5 BB sots press behind the neck

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2 rounds 5 reps each
- front squat
- good morning
- jerk drop (BB eye level, hells off and drop to power)
- Clean pull under
- Jerk dip + drive
- high hang clean

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Barbell Cycling

EMOM 10 mins
5 TNG Clean and Jerks
*Reps all unbroken
- Choose weight accordingly, but still above 50% of 1 rm