Etukyykky 2×4

Joko harjoittelee Openia tai tekee

1 h PK

1000 m row
20 soutulaitteen yli burpee
20 m farmarikävely
3 min oma skill

Training weekend, workout 1

135 min
Warm up for 20 min

1.WL
Snatch waves: 3 x 3+2+1
- 40 42.5 45 kg
- 42.5 45 47.5 kg
- 45 47.5 50 kg

2.Metcon
AMRAP10, YGIG:
10 TTB + 5 PC - 35 kg
10 BOB + 5 FS - 35 kg
10 wall ball + 5 PJ - 35 kg
Reps: 2 rounds + 21 reps

3.Mobility

6x 4min. windows:
A: 30cal Row + 6 Ring Muscle up
B: 30cal Row + 13m HS-walk

And then...

4min. Window:
Max weigth:
Squat clean + Front squat + Hang Squat clean

Warm up(10)
2 rounds
20 heels to rear
10 squats
20 jax
10 plyo jumps

WRK(24)
WRK 10:00 REST 4:00 WRK 10:00
800m run
50 lunges
25 tricep overhead extensions
50 sit ups

Finisher
50 russian twist
1:00 min butterfly stretch

Power snatch 1 RM

• For Time:
One-Arm DB Hang Power Clean & Jerk (22.5/15Kg) 20 reps (switch arm every 5 reps)
Row 500 m
One-Arm DB Hang Power Clean & Jerk (22.5/15Kg) 20 reps (switch arm every 5 reps)

Every 2 minutes, for 20 minutes (10 sets):
Snatch x 1 rep

Approximate loading % per set: 55, 60-65, 65-70, 70-75, 75-80, 80-85, 85-90, 90-95, 95+, 95+

4x3 60-64%

Every 2:00 for 16:00 (8 rounds)
15 AKBS 53/35
10/7 cal bike or row