AMRAP 10:
3 Hang Cleans L+R
3 Upright Row L+R
3 STOH L+R
M: 20kg
W: 15kg

1 ¼ Back squat 4x6 reps

For total reps

• On a 2-minute clock 20/25-calorie Echo bike, Max deadlifts in the remaining time
• Rest 4 minutes between rounds.

♀ 205 lb
♂ 275 lb

A, Back Squat challenge
-Build up to your own bodyweight and accumulate as many reps as you can.

B, Strength: 4 sets
-DB Reverse Lunge to Step Up x 6/6
-Elevated S.L. Hip Thrust x 10/10 @mod DB

B, WOD: For Time
21-15-9
-KB Swing to Goblet Squat
-Burpee Tuck Jump
-KB Deadlift

Jefferson curl 3x15

Maastaveto korokkeelta 5x1x70%
-esim 1 kumiharkko

Sivutaivutus 3x12 / puoli

Painijan kyljet 3x30 (15/15)

Jerk dip

3 x 4 @ 95+%1RM jerk, go every 2:00-3:00

– This drill (when done correctly) will help you develop your dip position and ability to change direction from dip to drive in the jerk.
– The dip speed on this exercise may end up being a little faster than your actual jerk dip.
– The goal is to get the bar to move to the bottom of the dip very quickly, then abruptly stopping the moment of the bar, all while keeping the bar connected to the shoulders
– Do not extend up aggressively like you would a regular jerk, but rather recover normally between reps

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

LÄMMITTELY

3 kierrosta:
2min ergo (vaihtuva)
5+5 alaspäin katsova koira + toe tap ristiin
5+5 lonkan kierrot istuen
10 kyykky-takareisi pumppaus kämmenet maassa

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HARJOITUS

Peruskestävyys, 60-70%/HR
max

6x6min ergo
-1min lepo kierrosten välissä

Harjoituksen tarkoituksena on kehittää peruskestävyyttä tasasykkeisellä harjoituksella. Harjoituksen tavoitteena on pitää syke hallinnassa. Vaihda ergometria lepoajalla.

2-3km Jog @ easy pace
+
Dynamic mobility – 1-2 Rounds
10/side/drill Leg swings (forward/backward and side-to-side)
10/direction/leg Standing hip circles
10/leg Walking knee hug
10/leg Walking quad pulls
10/leg Frankensteins (straight leg kicks)
10/direction Arm circles (forward and backward)
+
1-2 Rounds
20m High knees
20m Butt kicks
20m Skipping
+
2-3 strides
Accelerations over 80-100 metres. Start easy and gradually build pace during the stride, reaching close to your 5k pace or slightly faster by the end of the 100 metres. Walk back slowly to the start point for recovery before the next stride.

Muscle snatch + OHS + Sotts-press
5 x 3+3+3

Hip snatch + Hang snatch + Snatch

6 x 1+1+1

Snatch pull + pull below the knee

5 x 1+3