WORKOUT OF THE DAY:

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Metcon (time)

For time:
7 Rounds of:
9 Rucksack deadlifts
6 Rucksack hang power cleans
3 Rucksack push press’

Rest 2min

5 rounds for time:
12 RS Deadlift
9 RS Hang power clean
6 RS Push press

Rest 2min

3 rounds for time:
15 RS Deadlift
12 RS Hang power clean
9 RS Push press

Harjoituksen tavoite on suoriutua työmäärästä mahdollisimman nopeasti. Harjoituksen tarkoitus on kehittää vauhtikestävyyttä sekä toistokestävyyttä.

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WARM-UP:

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EMOM 9-12 minutes of:
1 - 5 Push-ups + 10 Sit-ups + 15 Air squats
2 - Thoracic rotation for 40s.
3 - Breakdance for 40 s.

Then

3 Rounds:
9 Rucksack deadlifts
6 RS Power cleans
3 RS Push press

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25-20-15-10-5-10-15-20-25
Burpee to standing.
Rest 30sec Between sets.
Target under 13min.

12 min EMOM, skill of your choice:

-kipping toes to bar
-HSPU
-muscle up (progressions ok)
-kipping pull up / C2B
-butterfly pull up

*Odd mins 1-10 reps of a skill of your choice
*Even min 5-12 cal row/ski/assaultbike

Prioritize the skill. Don't go too exhausted with the ergo.

For time
15-12-9
Bike erg calories
alternating DB snatch

Rest 3 min

15-12-9
Row calories
alternating single arm DB C&J

L1:20-22.5 / 15kgs / 16kg KB
L2: 25 / 17.5kgs

-5 min aikaraja/ setti eli kokonaisaikaraja 13 min.

Upper body push & Pull
3 rds
Strict pull-up 7-12 reps
rest 60 sec
Strict press 5 reps V*
rest 60 sec

L2: weighted pull-up 5 reps

Bulgarian Split Squat
3x8+8, Tempo 3010, Rest 90s

Deload C&J waves

Wave 1
3 reps @50-55%
2 reps @55-60%
1 rep @60-65%

Wave 2
3 reps @55-60%
2 reps @60-65%
1 rep @65-70%

"Taxi Driver"
120 KBS 24/16
Every break: 10 burpees

9 min AMRAP

30 DU
max reps ring dips
max reps strict pull ups

Every 90 sec x 8
Pause Snatch (2 sec below the knee) + low hang snatch

-all squat snatches, use 80-85% max