PERFORMANCE
3 ROUNDS FOR TIME
400m Run / 1+½ x Stairs
21 Toes to Bar
15 KB USA Swings @32/24kg

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FITNESS
3 ROUNDS FOR TIME
300m Run / 1+½ x Stairs
21 Kipping Knees to Chest
15 KB USA Swings @ moderate

• RPE 8
• Video: https://vimeo.com/835919753?share=copy

Alkulämmittely ja mobility

Harjoitellaan painonnostoa

10min amrap
8 rive pallolla
10m pallon kanto
8+8 vuorikiipeilijä
10m pallon kanto

Loppuvenyttelyt

WOD :

2 SETS OF INTERVALLS :

AMRAP 5

10m OH lunges w. plate ( RX: 20/15 ; SC1 :15/10 ;SC2: 10/5 )
8x BF Burpee
10m OH lunges w. plate
8x C2B / Pull up / horizontal pull up or ring row

REST 3 MIN

AMRAP 4

3-6-9-12-15-18-21

Power C&J (RX: 60/40 ; SC1 : 45/25 ; SC2: 30/15 )
TTB / Leg raise / Knee raise

REST 3 MIN

AMRAP 3

15 Cal row
15x WBS ( RX: 9/6 ; SC1 : 6/3 ; SC2 : 6/3 )

For time:
40/30 kg Sumo-deadlift High-pulls, 100 reps

Every time you break, perform 5 burpees.

AMRAP 2min
double under
21-15-9
single leg squat each leg
toes to bar
push up
AMRAP 2min
double under

WT
Legs & Core - 3 rounds of
3 Reverse Banded Back Squat
33 Banded Hamstring Curls with 33 sec plank hold
3 Weighted K2C
33 K2C

BC
Tabata Legs & Core - 3 Rounds
Round 1
Lunges
Box Squat
Round 2
Plank
Hallow Rock
Round 3
Step Ups
Side Lunges

Alkulämmittely leikkiä ja mobility

Roikutaan

5x 20/10
Pikajuoksu
Kieppi
Käsillä seisonta
Tasapaino
Patsas

Loppuvenyttelyt

3 sets 97% effort
8-10 thrusters
8 burpees AFAP
Row 15 pulls all out
rest walk 4-6mins

rest as needed

3sets 97% effort
12 KBS as heavy as you can with unbroken set
8 no push up burpee box jump 15″ AFAP
AD 20sec all out
rest walk 4-6mins

rest as needed

1min max distance on AD

Notes:
– record rest times each set
– think about what you are doing to maximize rest btw sets
– record max cals and distance for AD

5 x 5 vauhtipunnerrus pysäytyksellä

WARM UP + TECHNIQUE 10-15min

WARM UP: 2 rounds

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TECHNIQUE
10x RDL *sn grip + 5x SNATCH THRUSTERS

3+3x SNATCH SHOULDER PRESS + SNATCH PUSH PRESS
2-3x[1+1+1+1] MUSCLE SNATCH + PRESSING SNATCH BALANCE + OHS + SNATCH BALANCE
2-3x[1+1+1+1] TALL SNATCH + DROP SNATCH + PUSH JERK IN SNATCH + MUSCLE SNATCH FROM FULL SQUAT

3+3x SHOULDER PRESS + PUSH PRESS
2-3x[1+1+1+1] MUSCLE CLEAN + PRESSING SQUAT/POWER JERK + FRONT SQUAT + POWER JERK
2-3x[1+4] TALL CLEAN + SPLIT JERK & PUSH JERK IN SPLIT *split both side 2+2

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SNATCH DEADLIFT TO HIP + SNATCH + OHS
2x1x[1+1+1]@barbell, 1+1+1@up to 75%, 1-2x1x[1+1+1]@80%, sn-%, rest btw sets 2min

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CLEAN DEADLIFT TO HIP + CLEAN + SPLIT JERK
*split both side 2=1+1
2x1x[1+1+2]@barbell, 1+1+2@up to 75%, 1-2x1x[1+1+2]@80%, jerk-%, rest btw sets 2min

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FRONT SQUAT + PAUSE JERK DIP SQUAT
pause in the bottom for 3 seconds, focusing on maintaining tension throughout the legs, hips and trunk. After the pause, stand again at a natural speed and reset for the next rep!
3x1x[3+2]@80%, fs-% / bw-%, rest btw sets 3min

example of rise 55-65-75%
*vasta-aloittaneet kuorma kehonpainosta BW 80% = FS 1RM

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SUPERSET: quality *if there is time left, do supersets!

3 rounds: NO SHOES

5x RDL *sn-grip, viimeisin kuorma tempauksessa
30s ELBOW PLANK with WEIGHT *plate, kuorma alaselän päällä
5x DB SOTS PRESS / DB FLOOR SOTS PRESS *tee punnerrus lattialla istuiltaan, mikäli kyykkyversio on haasteellinen

Rest as needed