Snatch Pull ( Full Foot, reset btw every reps )

3 x 3 @ 40/25kg
3 x 2 @ 60/40kg
3 x 1 @ 80/55kg

Go Every 1:30

Wendler shoulder press progression VK1/8
5/5/5+
@65/75/85%

Count weights from 90% 1RM

Tulemme tekemään kahdesti läpi Wendlerin 4vk progression. Ensimmäisessä syklissä (vk1-4) käytä maltillista painoa, joka on laskettu (90%1RM). Toisessa syklissä (vk5-8) lisää aloituspainoon 2,5-5kg ja aloita alusta kasvattamalla painoa siitä ylöspäin. Sarjat voi tehdä myös tietysti prosentteja laskematta sellaisilla painoilla ja korotuksilla, jotka tuntuvat sopivilta.

C) Core 3 rounds for quality
20 russian twist (weighted)
20 back extension

Deadlift

3 x 8 Romanian Deadlift

4-4-4-4 Deadlift

Go Every 3:00

Post to RDL weights to comments

How did it go?

Metcon (time)

0:00-09:00
4 rounds for time of:
Row 250m
12 Ring dips

09:00-18:00
4 rounds for time of:
Bike 500m
12 Supine ring-rows

18:00-27:00
4 rounds for time of:
Row 250m
12 Ring dips

27:00-36:00
4 rounds for time of:
Bike 500m
12 Supine ring-rows

Accessory:

4-5 Rounds 45s on / 30s off:
1:) 1-arm plank, Right
2:) Reverse plank
3:) 1-arm plank, left
4:) GHD sit-ups

Extra:
Spend 10-20 min stretching/rolling!

Metcon (reps)

AMRAP in 5 minutes of:
30 Deadlifts 150/90
ME Wallball shots 20/14

Accessory:

Maanantain accessoryt

TAI

EMOM for 12 minutes of:
ODD: 8-12 Toes to bar or GHD sit-ups
EVEN: 6-8 Snatch grip push press BTN

Metcon (time)

With partner for time:

40/30 calories bike
30 Burpee box jump overs 24/20”
40/30 calories bike
30 Toes to bar

Timecap: 18 minutes.

*”You go, I go” each movement at a time. Partner 1 starts with the bike and partner 2 continues with the bike as soon as partner 1 is done. After both are done with the bike, the pair moves onto the next movement.

15 Mins to find max height jump.

Keep it safe, use crash pads on top of the box, you can also use plates but be careful.

Option 2 if you are really afraid is max distance broad jump.

Strenght and Conditioning
EMOM 14
odd : power snatches x 3-5 reps @50-70% of 1rm snatch.
even : narrow grip OHS / OHS x 3-5 reps

if you have mobility issue with narrow grip ohs, put the bar behind
neck and take wide grip, jerk it and start overhead squats
If you are able to do narrow grip, you should power clean the bar, jerk it
from the front rack and start to do ohs. MAYBE a little wider grip than
normally on jerks is better for the narrow grip OHS.

“Filthy 50”
50 Box Jumps
50 Jumping Pull-ups
50 Kettlebell Swings (35/25#)
50 Walking Lunges
50 Toes-to-Bar
50 Push Press (45/35)
50 Good Mornings (45/35)
50 Wallballs (20/14#)
50 Burpees
50 Double-unders