E3MOM
7 x 4-6 OHS
- leave 1 rep in the tank

E1.20M x 6

1 snatch high pull + 2 hang power snatch + 1 ohs @55-65% of 1RM

Huom! Pidä painot kevyinä & teknisinä! Sarjat voi tehdä nousevalla painolla.

Back Squat
8reps @70-75%
6reps @75-77,5%
2x4reps @82,5-87,5%

A) Back Squat
5 x 3. Rest 2:00
- Building to a heavy 3 over the 5 sets

B) Front Rack Split Squat
4 x 4 each. Rest 90s.
- Build weight over the 4 sets.
- Start with the weaker side forward first

Push Jerks
10-8-6 | 8-6-4*

• Start Light and build to Mod+. The second wave (8-6-4) should be heavier than the first (10-8-6).
• Week 1 of 5

For Time:
Row for:
6 000m (male/male)
5 500m (male/female)
5 000m (female/female)

Every Odd min: 5 Deadlifts @102,5/70kg
Every Even min: 10 Toes-To-Bars
- Switch rowers every 2:00, partner on the rower can only start after the other movements are done

20min

3-5 leuanveto
5+5 kp rinnalleveto riipusta + työntö
7 maljakyykky
20/16 cal laite

Rauhallinen tasainen tahti

RX:
3 rounds for time:
400m run
6 deadlift @140/100kg or 65-70% of 1RM Deadlift
20 wall ball @9/6kg

Scaled:
3 rounds for time:
400m run
6 deadlift @120/85kg or 65-70% of 1RM Deadlift
20 wall ball @6/4kg

TC 10min

RPE 4.5

Huom! Kova suora metcon. Maastaveto paino pitää olla raskas, mutta tekninen.

FOR TIME!
TC: 40 MIN!

Cycling:
40 kcal assault bike (Only S-P), others 40 kcal Row

Swim: (in your own sweat)
4 rounds of
10 thrusters @ 40/30kg
10 pull-ups
10 wall balls
10 burpees
10 box jumps

Run:
Buy-out:
40 x 100m sprint
"The Basement Ironman"

AMRAP 13

Run 200m
20 Push-Ups
Row 250/220m