DEADLIFT

A) Build Up To Days Heavy 5RM (Max 20min)
*Formi edellä.

B) Hinge + Pull Metcon:

For time:

DL:
10-10-10 (@50-60%)
T2B:
15-15-15

-Rest 3-

DL:
8-8-8 (60-65%)
C2B
15-15-15

-Rest 3-

DL:
5-5-5 (65-70%)
bMU
8-8-8

ACCESSORY

A) Pulling
4X For Quality:

-1 Set of banded pull up (vihree kumppari, pitkä setti) (1-2RIR)
-20m Hand Over Hand Sled Pull

Rest 1min between movements + 2-3min between rounds

B) Building
4X For Quality:

-15/15 DB Hammer Curl
-20-30 Banded Tricep Ext.

METCON Pidä pieni lepo ennen tätä, tai alota jumppa tällä

E10MIN X4 (VK Vauhti) (Ylläpidettävä, mutta pitäis tuntuu vähän pahalta)

• 30 Cal Row
• 30 Cal Ski
• 30 Cal Echo
• Easy Erg For The Remaining Time.

Into,

E5MOM X3

• 20 Cal Row
• 20 Cal Ski
• 20 Cal Echo +lepoa loppuaika

*tokassa osiossa ideana mennä lujempaa.

Clean & Jerk

A) WU Sets X4:

• 4 Muscle clean + 4 Push press (light to moderate weight) *Rest as needed

B) E75SEC X12:

• 2 Power Clean & Jerk (Drop and Go) (@70-90%)

C) Clean Pulls 4x2
*@110%
*Rest 3min Between

Lower Body Strength

4x Superset:

• 8/8 Bulgarian Split Squat (2x DB)
• 8-10 Romanian Deadlift (2x DB) *rest 3min between sets

Barbell Cycling + Gymnastics

2x 3min on/2min Off:

1st set:
- 20 Clean & Jerk @50kg
+ amrap: Kipping Pull Up

2nd Set:
- Same amount of Pull Up's as first round
+ amrap: Clean And Jerk @50kg

Accessories

Core: 4x For Quality:

• 10/10 KB Side Bend
• 20-30 Hanging Knee Tuck
• 20/20 Banded Russian Twist

Pyramidi 3-2-1-2-3

• As many reps as possible in 5 minutes of

  • 500-meter row
  • Max wall-ball shots

  Rest 500

• As many reps as possible in 5 minutes of

  • 500-meter row
  • Max medicine-ball cleans
  • ♀ 14-lb ball to 9-foot target
  • ♂ 20-lb ball to 10-foot target

Intermediate option
Same as Rx’d

Beginner option
- As many reps as possible in 5 minutes of
- 400-meter row
- Max wall-ball shots

Rest 500

• As many reps as possible in 5 minutes of
  • 400-meter row
  • Max medicine-ball cleans
  • ♀ 10-lb ball to 9-foot target
  • ♂ 14-lb ball to 10-foot target

Voima
E3MOM, 3 rounds
12 Sumo DL w/kb

WOD
PariWOD (you go, i go)
16min amrap
40m lunge
40 KB swing
40m lunge
40 SumoDL KB
40m lunge
40 ring row

AMRAP 8
max calories bike erg
- change as you wish

Rest 2 min

AMRAP 8
12 synchro dumbbell snatch
4 synchro shuttle run
12 synchro dumbbell overhead reverse lunge
4 synchro shuttle run

Score: bike cal + amrap reps added together

- all movements 3 person synchro

Naiset: 12,5/15/15 kg
Miehet: 17,5/22,5/22,5 kg

Part A).
Skill Primer
Dip Muscle Clean & Pause Split Jerk
(5-8 sets x 2+2 / 0:03 pause in the dip)

Part B).
Tempo Clean Deadlift, Power Position Clean, Hang Clean & Split Jerk
(8 sets x 1+1+1+1 / 55%-65% / 0:05 from floor to hips)

CLEAN

EMOMx8
2 hang squat clean

• lisää viime kerrasta

Every 2.30 x5
15 kb swing @24/16kg (pään päälle)
2 rope climb / 4 zombie climb
Easy bike

• eli loppuaika rauhallisesti pyörää, muuta lepoo ei heru 😈 sul menee kierrokseen max 1.30 😎

For time

• 21-15-9 reps of Dumbbell burpee deadlifts, Box jump-overs

♀ 35-lb dumbbells/20-inch box
♂ 50-lb dumbbells/24-inch box

Intermediate option

• 21-15-9 reps of Dumbbell burpee deadlifts, Box jump-overs

♀ 20-lb dumbbells/20-inch box
♂ 35-lb dumbbells/24-inch box

Beginner option

• 15-12-9 reps of Dumbbell burpee deadlifts, Box step-overs

♀ 10-lb dumbbells/12-inch box
♂ 15-lb dumbbells/20-inch box