75 Minutes HR Zone 2

10 Minutes any machine
1 Legless Rope Climb
5-10 TTB

with partner YGIG, one round

5 rounds each:
12 db deadlift 45/35lbs
9 db hang clean
6 db thruster   

tc 15min

Tällä viikolla voimaproget edelleen, soutua, skill metconia+intervallit sekä mm. open 20.2 luvassa.

Snatch Waves
EMOM12
1) 3 Squat Snatches
2) 2 Squat Snatches
3) 1 Squat Snatch

Add weight after every round
Last round @ 80%

Interval training (20min)
20x 45sec ON-15sec OFF
Alternate between A, B

A: 3+3 DB Hang C&J, 6 Push￾Up, 9 Air Squat
B: Row 45sec (moderate to easy
pace)

Target: complete the set each
round with repeatable and
comfortable pace.

Loadings:
Rxd: 22,5/15kg
Masters: 17,5/12,5kg
Tailored: 15/10kg
Overall RPE 3, this is not all out!
Take the airbike as active
recovery if needed.

Tailoring Options:
Row→ Airbike or 10m Shuttle
Run
Rep Scheme→ 2+2, 4, 8

For time

• 30 GHD sit-ups
• 15 deadlifts

♀ 205 lb
♂ 275 lb

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
:30/:30 Half Pigeon on Box
:30 Box Prayer Stretch
:30 SLOW Alt. Deadbugs
-Rest as Needed b/t Sets-

4 Sets :

Max Unbroken Dumbbell Bench Press 32/22,kg
100m D-Ball Carry 60/40kg
45 Seconds L-Sit

TC 20

3 rounds:
10 strict press
5-10 pull up/ring row
10+10 DB row
-rest as needed-

7 Min Emom
3 Power Snatch @5/10 rpe
2 Power Snatch @6/10 rpe
1 Power Snatch @7/10 rpe
rest
3 Power Snatch @6/10 rpe
2 Power Snatch @7/10 rpe
1 Power Snatch @8/10 Rpe