AMRAP 7 (REPS)
3 Power clean 60/45kg
6 Pull Ups
9 Bar over Burpees

3 rounds

halting clean deadlift x 5
Clean pull x 5
Clean high Pull x 5
(5 sec eccentric)

3 rounds

halting snatch deadlift x 5
Snatch Pull x 5
Snatch High Pull x 5
(5sec eccentric)"

Strength

Snatch Grip Pull 3 x 5
Clean Grip Pull 3 x 5
Front Squat 4 x 3

Kasitonnisen kierros noin 6km

5 Rounds YGIG

40 DU
2x Macho man DB complex 2x 25kg*
*1 Round of Macho Man = 3 Power Cleans + 3 Front squats + 3 Shoulder to Overhead

5 RFT

• 500m run
• 5 D-Ball over Shoulder 60kg

"Grunt Work" Week #3

With a running clock:
On the 0: 9 reps
On the 2: 7 reps
On the 4: 5 reps
On the 6: 3 reps
On the 8: 1 rep
On the 9: 1 rep
On the 10: 1 rep
On the 11: 1 rep
On the 12: 1 rep
On the 13: 1 rep
On the 14: 1 rep

Week #3 of our squat cycle, where we start with higher volume at lower weights, to five heavy singles.
Sets 1-4 completed "On the 2:00" , Sets 5-11 completed "On the 1:00". Flipping back to OTM singles, aiming to reach the same percentages of last week now with less rest between sets.

Three rounds of:
Wall-ball, 10 kg/ 6 kg (Reps)
Sumo deadlift high-pull, 36 kg / 26 kg (Reps)
Box Jump, 20″ box (Reps)
Push-press, 36 kg / 26 kg (Reps)
Row (Calories)

Week 6/18: 5/3/1 EMOM
Weighted dip
• 5 reps at 65%
• 3 reps at 75%
• 1 rep at 85% of 1RM

Class will be at 4:30 on Tuesday.

Skill: Rowing Overview
- Technique
- Pacing
- Explanation of features/displays

Everyone does a max effort 500m Row Test
- 500m row in 1:22.2 (8.2 second PR)

Rest 10 min

Then,

WOD:
12 min AMRAP:
7 Bar facing burpees
7 Push Presses (135/95)
7 Box Jumps (24/20)

6 rounds + 4 burpees