Warm-up:
3x
15/12 Calories row
10 Banded pull-aparts
10+10 Suitcase deadlifts
8+8 Windmills

A) Power clean & Jerk

5 x 2+2 @ 75% (2 Power cleans + 2 Push jerks)

B) Deadlifts

15 @ 45%
12 @ 55%
8 @ 66%
6 @ 72%
5x4 @75%

C) Accessory:

Banded strict CTB pull-ups, 5 x 12

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Diamond push-ups, 4 x 12

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3 x 15 Weighted back extension on GHD

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3x
30 Russian twists
20 Slow knee tucks

A run 300m
♠️ v-ups
♥️ clean
♦️ burbees
♣️ push-ups

2-3 rounds

30+30m s.a farmer carry
20-40s hollow hold

HERO WOD

"Tyler"
Five rounds
7 muscle-ups
21 sumo deadlift high-pulls 42,5/30

Hero-tunti toimisi ns. "kevyen" valmennuksen tuntina, jossa valmentaja käy treenin läpi (näyttää liikkeet ja skaalaukset), opastaa taululta esimerkkilämmittelyn ja lämmittely tehdään omatoimisesti. Valmentaja laittaa myös treenin yhteisesti käyntiin. Tekniikkavalmennusta tunti ei erikseen sisällä.

3 min du practice
then 3 rounds of
5 dbl kb z press
20s. wall facing hs hold
10 banded dead bug

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push jerk
4x every 3 min
6 reps, add 2-5kg per set to last week

4 settiä (kierrosajat ylös)
20 cal echo (ilman käsiä)
20 ghd/abmat sit ups
20 hang power clean 60/45-50/40-42,5/35

Rest 2min between sets

3 set
10 ring push ups/push ups
10 pull ups / jumping pull ups
15 Dips
15 biceps curls
10 weighted sit ups
10 leg raises
60s plank

Rest 2min between sets

A,
Tempo Strict Press 8-8-8

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

3 secs up and down.

B,
For time:
6 rounds of:
Run, 400 m
10 Back Squats @102/70kg
-- then --
6 rounds of:
Row, 500 m
10 Strict Handstand Push-ups

Complete in teams of 2. You go-I go fashion.

Each athlete will complete 3 rounds.

C,
For quality:
Monostructural Cardio, 60 mins

Low-intensity effort of your choice. Ride a bike, go for an easy jog, hike, ruck, or even swim. Just choose something outdoors.

A,
For quality:
Sled Drag, pick load, 400 m
10 L/10 R Single Arm Kettlebell Clean & Jerks@16/12kg
20 Barbell Good Mornings
Banded Plank Hold, 30 secs
80 Bike Erg Calories
10 L/10 R Single Arm Kettlebell Snatches,
20 Barbell Romanian Deadlifts
Banded Plank Hold, 30 secs
Jog, 1 mi
10 L/10 R Kettlebell Front Rack Box Step-ups
20 Barbell Front Squats
Banded Plank Hold, 30 secs

B,
3 rounds for quality of:
20 Alternating Landmine Rotations, pick load
Flutter Kick, 30 secs

AMRAP 25:
7 Box Jump Overs (24"/20")
7 Pull-ups
7 Power Snatches 34 / 25 kg

Every 5 Minutes [Starting at 0:00]:
400 Meter Run

*Score: Rounds + Reps (Do Not Include Run)