#Strength

3-RM test of:

• BB muscle snatch from deep squat

Based on Neural Ramping Method with Rep Performance Style (Christian Thibaudeau)

600m run
50 Thrusters (65/55)
600m run
50 Sumo Deadlift High Pull
600m run
50 thrusters
600m run

Skills practise (pull-ups, ttb's, bmu's, handstands etc.)

AMRAP10
Skill of your choice
8 push ups
16 sit-ups

Joka alkava min x 10

5 Thrusteria tangolla + 5 tangon yli burpeeta

Accumulate 10-12 sets:
1 "Ring row style" Strict Muscle up (

)

Rest as needed

5-10 second false grip hang from rings

Rest as needed between sets

Wod
Treeni
90 Double unders
30m DB suitcase lunge @22,5/15kg
60 Double unders
20m DB Front rack lunge
30 Double unders
10m DB Oh lunge

10 min Tc

EMOM24

1. 5 x leuanveto vastaotteella (saa laittaa lisäpainoa jos haluaa ja jaksaa)
2. 10 x kulmasoutu tangolla
3. 5 x pystypunnerrus tangolla
4. 10 x punnerrus
5. 10 lisäpainoistumaannousu
6. Lepo

= 4 kierrosta yhteensä

1a) Sumo Deadlift w/(2-0-X-0) tempo - 3 x 5

*Build up to a heavy set of 5. These are not touch and go reps. You will take 2 seconds to lower the bar down each rep, just like the previous cycle of Deadlifts, but will start from a dead stop on the ground each repetition.

1b) Hip Flexor Mobility x 5/side b/t sets of Deadlifts

. . . REST 2-3 MINUTES B/T SETS. . .

*The Sumo Deadlift is simply a wide-stance Deadlift. This will probably feel awkward to a lot of people, but the benefit from performing these for a 4-week cycle is gaining more external (outward) rotation in our hips and creating stability there due to the wider stance. You will recruit muscle fibers that are not used to firing which will, in turn, result in healthier, stronger hips and a better conventional stance Deadlift down the road. Don't worry if you don't pull as much weight from the Sumo position. Just have fun doing a different Deadlift variation for a few weeks.

Treeni
HS skill wod 20 min
10m Hs walk
15 Pull up

20/15 cal Bike/ echo bike

Rest 2 min

Hiki
Wod
12 min amrap
5 Pull up
10 Wall ball
15/12 cal Row
1 min rest

For Time:
5 Rounds
10 Power Cleans 70/50kg
10 Bar Facing Burpees
Rest 10:00
5 Rounds
10 Power Cleans 60/42kg
10 Bar Facing Burpees

TC 12min For Each

This should be completed with open type intensity. Have a plan going in and see where it blows up!