Otm 5'00 x 4 round
20 alternating dumbell snatch 24kg
40 air squat
20 cal bike erg
Il risultato è il round più lento

25 min
90 s. run/60 s. walk
128/161
6.41 min/km

Low hang clean pull 3x5

On the 4:00 x 4 Rounds:

3 Power Snatches @70kg
80 Meter Sled Sprint +10kg
5 Power Clean and Jerks @85Kg

AM: 30 min
Running
4.65 km
6.30 min/km
HR 135/158

PM: 160 min
Warm up for 20 min

1.HSW
- 10 m

2.MU
A. Drills

B. MU 12x1

C. E2MOM: MU 6x2
- Failed second rep 5/6

D. Strict MU
- 5 x 2

3.Jerk from blocks
Build to challenging Double

4. Pause front squat
A. Build to heavy single
- 55 65 70 77.5 kg

B. 3x1 @ 90-95% of max
- Not done

5.Accessory
- Not done

145 min

1.BCTB
- BFLY 2x10
- KS+BTCB 4x5

Hard routine
Warm up for 15 min

2.Gymnastics
E2MOM16:
A. TE BMU + easy bike - 4 4 4 4
B. TE HSW + easy bike - 2 4 4 6 m (in sets of 2 m)

3.Power clean + push press
H1+3

4.Metcon
A. FT:
15 - 12 - 9 TTB
3 - 2 - 1 rope climb
Time: 4.20

Rest 10 min

B. FT:
21 - 15 - 9
Double KBS - 2 x 16 kg
Burpee box jump
Time: 7.16

5.Strength
A. Tabata shoulder press
- 10 kg
- 4x11 + 4x10

B. Bicep curls w/barbell YGIG 1 - 10 - 1
- 10 kg

C. GHDSU 4 x 25

Maastaveto 5 x 5 x 85%

Työntöotteella penkkipunnerrus

6 x 4, samat painot kuin viime viikolla

Dippi telineessä 4 x 8

Warm up(10)
3rds
20 jax
5 push ups
20 mountain climbers
5 squats

RCVR(30)
walk, stretch, yoga, bike, rest

Finisher
50 abs of choice

AM: 60 min
Aerobic work
4 x 15 min: bike, ski, row, bike
HR 127/150

PM: 130 min
Warm up + COS 20 min

1.HSW
- 10 m

2.Ring muscle up kipping tecnique
A.
- Drills
- MU 3x1 + 7x2

B.
- Max reps Kipping MU: 4-5 sets
- 6x3
- MU x 35

3.Jerk
A. Lifting technique primer
Push press + Split jerk
- 3x3+3 @ light weight

B. Push jerk + Split jerk
Heavy 1+1 for the day

C. Push jerk + Split jerk
3x1+1 @ 85% of today's max

4.Accessory
A. Half kneeling KB Windmills 3x10+10 - 1x10+10

160 min
Warm up for 20 min

1.BCTB
- BFLY x 30
- BCTB x 25 (singles)

2.WL
A. 3 position clean complex
4 x
1 High hang clean
1 Hang clean
1 Clean below the knee
x70-75 % / "2 reps in the tank"
New set every 3 minutes
- 52.5 55 55 55

B. Clean pulls with 2 s. pause below the knee
3x3x90 % of your clean 1 RM
90 s. Rest between sets
- 65 kg

C. Split jerk
4x3, rir 2
New set every 3 minutes
- 50 52.5 52.5 52.5

3.Conditioning
Barbell cycling efficiency
2 rounds for quality:
12 Power clean + jerk x45-50 % of PC 1 RM - 32.5 kg
6 Bar facing burpee
9 Power clean + jerk x50-55 % of PC 1 RM - 35 kg
6 Bar facing burpee
6 Power clean + jerk x55-60 % of PC 1 RM - 40 kg
6 Bar facing burpee
3 Power clean + jerk x60-65 % of your PC 1 RM - 42.5 kg
Rest 3 minutes between rounds
Round times: 6.28, 6.03

4.Cool down
Easy bike for 10 min