135 min
Warm up for 20 min

1.MU
- Drills
- Every 90 s. x 15: 1 MU

2.Strength
A. Clean and Jerk
- Heavy single
- 25 35 40 45 50 55 57.5 kg

B. Every 30 s. for 10 lifts:
Clean and Jerk @ 80-85% of max
- 47.5 kg

3.Metcon
A. 8 min AMRAP:
5 Snatches 47.5 > 35 kg
10 Burpee box jumps 24/20"
15 Wallballs
- Result: 3 rounds
- HR 170/185

Rest 4 min

B. 8 min AMRAP:
1500 m Row
Max reps Chest to bar
- Reps: 12
- HR 169/182

10 rounds:

10 x thruster (20 kg)
10 x vatsalinkku

5 rounds:

5 x leuka (3 puhtaana ja 2 kumpparin avulla)
5 x dippi laitteessa omalla painolla

EMOM 12

Hang power Clean + Power Clean TnG

Building HEAVY Complex OTD.

• 4 Sets of:
Two-Arm KB Russian Twist 20 reps unbroken alternate
(Seleziona un carico con cui lavorare bene ma in modo impegnativo)
Rest as need each sets

9 minutes x 4 easy pace. Rest 2 minutes btw. sets.

First 9 minutes:

12 Ring Row
400m Run

Second 9 minutes:

4 Bar MU -> 6 C2B -> 8 Strict pull ups
25 Thrusters 20/15kg
35 Sit Ups

Third 9 minutes:

7 Man Maker
40 American Swing
10+10 Medicine ball throw rotations

Fourth 9 minutes:

10 Jerk Grip over head squat 20/15kg
6 Jerk grip power snatch 20/15kg
12 Strict push up bar over burpees

Tai uimaan

Sopivasti painoa lisäten kolme snatchia kyykkyyn per 90sec.

Yht.10 kierrosta

METCON
5k Active Recovery Row
*Every 5 Minutes complete:
30s Elbow Plank
30 Single Unders
30 X-Band Walks (15 right/15 left)

EXTRA CREDIT
5 Minutes of Global Foam Rolling
5 Minutes of Parasympathetic Breathing

WU: 30s work /30s rest x 9, 3 rounds
1. Snatch balance
2. Snatch reversed lunge
3. High hang snatch

Every 1:20x9
1-3: 2 high hang snatch + 3 OHS
4-6: 2 hang snatch + 3 OHS
7-9: 3 snatch

Every 2min x 5
Find 1RM

Workouts of the week 10 hours, x 6
Week 3/3

A.
5 x 1000m Bike Erg

B.
5 Rounds:
30sec ON / 60sec OFF
1. Burpee over parallette
2. KB swing (American)
3. DU
4. Slam Ball