10 Rounds for time of:

10 Burpees
10 Snatch #75
50 Single Under's (Heavy Thai rope)

120 min
WU for 10 min
1.Weightlifting
A. Suggested snatch warm up

A. Snatch + overhead squat – 12 x (1+2) @ 65%+, go every 90 seconds. Start @ 65%, move up on weight every 1 to 3 sets if moving well on all lifts, otherwise stay with the same weight.
30 32.5 35 35 37.5 37.5
40 40 42.5 42.5 42.5 45

2.Strength

A. Rotate through – 1 set of each movement for 4 rounds
A1. Back squat, heavier than last week, rest 2 minutes before A2
1 x 4 @ 80-87.5%
1 x 3 @ AHAFA
2 x 3 @ 90% of AHAFA set of 3

A2. Single arm DB row – 4 x 6/side @ AHAFA (add load each set), rest 30 seconds before A3
45 50 55 55 lbs

A3. Weighted strict dip – 4 x 3 @ AHAFA (add load each set), rest 1 minute before A1
5 7 8 10 kg

3.SPP - own additional
A. 10 min EMOM:
1. 8 C2B
2. 8 cal row

B. 2 rounds for quality:
3 x 10 abs
3 x 10 backs

4.Cool down
5 min AB

135 min
WU for 10 min
Skill: HSW practice for 15 min

1.Strength

A. Rotate through (1 set of each movement for 4 rounds), aim to beat your results from last week on all the sets to progress.
A1. Back squat, rest 2 minutes before A2
1 x 7 @ 75-82.5% (heavier than two weeks ago)
1 x 5 @ 80-87.5% (heavier than two weeks ago)
1 x 3 @ 82.5-90% (heavier than two weeks ago)
1 x 10 @ AHAFA (heavier than last week)

A2. Strict press – 4 x 4 @ AHAFA (heavier than last week), rest 1 minute before A3
31 32 33 3x34

A3. Weighted strict chin up – 4 x 4 @ AHAFA (add load each set, heavier than last week), rest 1 minute before A1
12 13 14 15

2.Conditioning (Rowing)

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

CONDITIONING

A. Rowing intervals
10 x 4:00 work*, 1:00 active rest
*low rate at <24spm (strokes per minute)
Total cal: 53 53 54 55 55 / 55 55 55 55 56
Avg cal/h: 829
Avg/500m: 2.11.5

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

Deadlift 6-4-3-3-4-6

Rest 3 min btw sets

135 min
WU for 15 min
Skill: BMU practice for 45 min
BMU x 13 reps

1.Weightlifting w/ Jyrki
A. Snatch pull + snatch

B. Clean & jerk
Doubles: 25 35 45
1+2: 45 50 52.5 55

Ja oliko se klo 13 PN testit. Jenni heittelee minioneja ja kiukuttelee.

Loput huomenna klo 12.

5 rounds:
Run 800m
23 Back Squat
13 Deadlift

5-5-3-3-1-1

Aerobic work for 30 min
1 min walk/1 min run
4 km
131/-
7.30/5.57 min/km

135 min
WU for 15 min
Skill: MU practice for 45 min
Strict MU practice
MU x 6 reps

1.Weightlifting

B. Clean and jerk – build to a heavy set of 2 clean and jerks for the day, aim for 4 to 8 sets @ 80-95%1RM range

2.SPP (Skill)

A. Challenge of the week. Can you finish one round of B in under 75 seconds? If not, how close can you get?

B. 2 to 3 rounds, each for time, start a new round every 5 minutes
6 ring muscle ups > HSPU
5 clusters @ 60/40kg (135/95lbs)
4 ring muscle ups > HSPU
3 clusters @ 60/40kg (135/95lbs)

Results: 2.23, 2.10

C. 2 to 3 rounds, each for time, start a new round every 5 to 6 minutes
24 cal row > 20
20 pistols, alternating > 16
16 chest to bar pull ups > 12

Results: 3.20, 3.10, 3.19

3.Cool down
A. Assault bike for 5 minutes at very easy pace