Morning: 45 min

WU for 10 min
1.Weightlifting
A. Suggested snatch warm up
A. Slow pull snatch + snatch – 12 x (1+1) @ 65%+, go every 75 seconds. Start @ 65%, move up on weight every 1 to 3 sets if moving well on all lifts, otherwise stay with the same weight.
35 35 37.5 37.5 40 40
42.5 42.5 42.5 42.5 42.5 42.5

Evening: 135 min

WU for 10 min
Skill: MU practice for 30 min
Muscle up x 7 reps

B. Clean + front squat + Jerk – build to a heavy set of 1 clean + 1 front squat + 1 jerk for the day, aim for 4 to 7 sets @ 85-95%1RM range

2.SPP (Conditioning)

A. 9 minute EMOM - warm up
(1) – 10 to 20 wall balls
(2) – 10 to 20 cal row
(3) – 30 to 60 double unders

B. For time
5 muscle ups > 2 rope climb
10 thrusters @ 60/40kg (135/95lbs) > 35 kg
5 muscle ups > 2 rope climb
20 box jump overs @ 24/20″
10 thrusters > 35 kg
5 muscle ups > 2 rope climb
30 pull ups
20 box jump overs (landing on box is ok)
10 thrusters > 35 kg
5 muscle ups > 2 rope climb
40 KB swings @ 32/24kg (70/53lbs) > 16 kg
30 pull ups
20 box jump overs
10 thrusters > 35 kg
5 muscle ups > 2 rope climb
50 cal assault bike
40 KB swings @ 32/24kg (70/53lbs) > 16 kg
30 pull ups
20 box jump overs
10 thrusters > 35 kg
5 muscle ups > 2 rope climb
Time cap. 30 minutes

Result: 6 pull ups @ last round

3.Cool Down
A. Lunge Flow
B. 5 minute easy jog or walk, nose breathing only

135 min
WU for 10 min
Skill: HSW practice for 20 min

1.Strength

A. Rotate through (1 set of each for 4 rounds)
A1. Back squat, rest 2 minutes before A2
1 x 8 @ 72.5-80%, heavier than week 1
1 x 6 @ 77.5-85%, heavier than week 1
1 x 4 @ 80-87.5%, heavier than week 1
1 x 10 @ AHAFA

A2. Strict press – 4 x 4 @ AHAFA (progress weight from last week), rest 1 minute before A3
30 31 32 32

A3. Weighted strict chin up – 4 x 4 @ AHAFA (add load each set, progress weight from last week), rest 1 minute before A1
10 12 13 13

2.Conditioning

WARM UP
A1. Individual specific mobility work
A2. 3 rounds: 1min on : 1min off
A3. Thoracic Flow

CONDITIONING

A. Rowing intervals
3 x 10:00 work*, 3:00 active rest
*low rate at <24spm
Rate: 18, 18, 19
Total cal: 133 134 137
Avg. cal/h: -, 808, 822
Avg. 500m: 2.13.2, 2.12.1
153/166, 153/166. 158/165

3.Cool down
A. 5 minute assault bike or row, HR (Heart Rate) < 140
B. Thoracic Flow

Morning: 45 min

WU for 10 min
1.Weightlifting
A. Suggested snatch warm up
A. Power snatch – 12 x 1 @ 65%+, go every 75 seconds. Start @ 65%, move up on weight every 1 to 3 sets if moving well on all lifts, otherwise stay with the same weight.
35 35 37.5 37.5 40 40
42.5 42.5 45 45 45 45

Evening: 135 min

WU for 10 min
Skill: BMU practice for 30 min
BMU x 10 reps

B. Clean and jerk – build to a heavy set of 3 clean and jerks for the day, aim for 5 to 7 sets @ 80-90%1RM range
52.5 52.5 55 55

2.SPP (Conditioning)

A. 9 minute EMOM - warm up
(1) – 10 to 20 wall balls
(2) – 10 to 20 cal row
(3) – 30 to 60 double unders

B. CrossFit Games Open 16.1
20 minute AMRAP
25 ft OH (Overhead) walking lunge @ 42.5/30kg (95/65lbs)
8 bar facing burpees
25 ft OH walking lunge
8 C2B pull-ups

Result: 174 reps (6 + 18)
Previous: 146 reps (5 + 16)
185/193

3.Cool down
A. Assault bike for 10 minutes at very easy pace
B. Movement flow of your choice from video library

Box-kyykky 5x5x50%
Maastaveto 5x5x50%

Kevyesti alaselkää ja vatsoja + lihashuoltoa

Box-kyykky 8x2x65%
Raaka Rinnalleveto 3x3
Etuheilautus kahvakuulalla yhdellä kädellä 100 toistoa per käsi
Kelkkaa palauttavana 10-20 työntöä

Ghd sit ups: 3x15-30

3 rounds for time of:
Run 400 meters
30 squats
52.5KG push press, 20 reps

1) Banded walk 45s
2) C2 10kcal
3) Back lunge x 10
4) Single leg deadlift KB x 8/8
5) Hack squat x 8
6) Rower hamstring curl x 8

Maastaveto 3RM eli nousu max3-rautaan. Tämän jälkeen vähennä noin 15-20% ja tee 3x2. Panosta räjähtävyyteen!!
Etukyykky 5x3
Penkkipunnerrus, kapea ote 6x2 (noin 80% max painoista, räjähtävästi)
Pystysoutu 4x8-15
Muutama sarja hauista, koska perjantai :)

For Time
1 mile Run
100 Body Blasters*
1 mile Run
*One Body Blaster consists of one Burpee, one Pull-Up then one Knees-to-Elbows.