A,
Record your best Snatch 1 rep max lift.

Only include the heaviest 1 rep, do not include sets prior to it.

Find your 1RM for the day in 20 mins.

B,
For time:
15 Deadlifts @142/102kg
15 Ring Muscle-ups
Run, 400 m/ Row 500m
12 Deadlifts @142/102kg
12 Ring Muscle-ups
Run, 400 m /Row 500m
9 Deadlifts @142/102kg
9 Ring Muscle-ups
Run, 400 m/ Row 500m

Goal: sub 14 mins

Compare to 10/17.

C,
3 rounds for quality of:
L Lateral Sled Drag, pick load, 15m
15 Weighted Sit-ups, pick load
R Lateral Sled Drag, pick load, 15m
Bird Dog, L 20 secs/R 20 secs

Rest as needed between rounds.

Metcon (quality)

For (but not really) time:
100 Kettlebell 1-arm swings
100 Kettlebell clean & jerks (50+50)
100 Kettlebell 1-arm swings
100 Kettlebell snatches (50+50)
100 Kettlebell 1-arm swings
100 Kettlebell windmills (50+50)

*Choose a light kettlebell. Goal is to not put the kettlebell down. Gymnastics straps are recommended!

Harjoituksen tarkoitus on kehittää peruskestävyyttä sekä haastaa hengitysrytmiä vaihtelevan liikkeen sekä kuormituksen alla. Ota kevyt kuula, jolla voit ajatella tekeväsi harjoituksen läpi laskematta kuulaa alas.

RestDay!

1-2 rounds or Gymnastic
Ab-work
RPE 3-4

A,
For time:
150 Double Unders
-- then --
30 Overhead Squats @52/34kg
50 GHD Sit-ups
30 Front Squats @52/34kg
50 Push-ups
30 Back Squats @52/34kg
-- then --
150 Double Unders

Goal: sub 15 mins

B,
For quality:
3x6 L/6 R Eccentric Bulgarian Split Squats, pick load
Samson Stretch, L 1:30/R 1:30
2x6 L/6 R Tempo Cossack Squats, pick load
3x6 Eccentric Assisted Dips
Banded Front Rack Stretch, L 2 mins/R 2 mins
2x6 Tempo Rear Delt Flies, pick load

Eccentric Bulgarian Split Squats- 6 secs lowering
Tempo Cossack Squats- 3 secs down and 3 secs up
Eccentric Assisted Dips- 6 secs lowering
Tempo Rear Delt Flies- 3 secs down and up

• 20 Min AMRAP of:
Row 5 Kcal
Burpees 10 reps
Air Squats 15 reps
Row 15 Kcal
Burpees 20 reps
Air Squats 25 reps
Row 25 Kcal
Burpees 30 reps
Air Squats 35 reps
Etc.
Wear Vest (9/6Kg)

A,
Record your best Back Squat 1 rep max lift.

Only include the heaviest 1 rep, do not include sets prior to it.

Find your 1RM for the day in 20 mins.

B,
Record your best Bench Press 1 rep max lift.

Only include the heaviest 1 rep, do not include sets prior to it.

Find your 1RM for the day in 15 mins.

C,
Every 1 min for 12 mins, alternating between:
250 m row
20 Box Jumps, 24/20 in
20 Kettlebell USA Swings, 32/24kg

Compare to 10/14.

D,
3 rounds for quality of:
L Arm Overhead + R Arm Front Rack Carry, pick load, 15m
10 L Paloff Press
R Arm Overhead + L Arm Front Rack Carry, pick load, 15m
10 R Paloff Press
Plank-up, 30 secs

5min Amrap

8 Deadlift 90/60kg
16 Alternating V-Ups
Rest 5min
**For Time:
**40 Deadlift 90/60kg
80 Alternating V-Ups

• Tulokseksi toisen metconin aika ja kommenttikenttään tulos ensimmäisestä metconista.
• Maastavetoon paino, jolla pystyt tekemään ensimmäisessä osiossa 1-2 setissä 8 toistoa.

5 Rounds not for time
10 DB box step overs 50/35
3 laps around the gym

WU
2rds
200m run/walk
10x air squat
5-10x push up
10x lunge