4-5 sets:
30mt Heavy sled push. Should be a steady march.
30mt Heavy Dball carry. Something you can do unbroken.

Rest as needed between sets.

Friday 3rd November 2017

6 sets:
200m at fast pace ,100m walking recovery
Sprint: 100m
50 monopodal single unders (25 L + 25 R)
Sprint: 100m

Walk 100m back to original starting point between sets.

Eilinen/lepo

20 min clock:
3 rds
100 du`s
30 cal row
20 wallball 20/14p
+
amrap
20 dumbell snatch alternating
10 burpee over dumbell

3-3-3-3-3-3-3-3 of:
BB Back Squat 72.5% 1RM (Tempo 33X1)

SPLIT JERK
7 Sets of the Complex:
1 Pausing Split Jerk + 1 Split Jerk (No Pause)

Set #1 – 65% of 1RM Clean and Jerk
Set #2 – 70% of 1RM Clean and Jerk
Set #3 – 75% of 1RM Clean and Jerk
Set #4 – 80% of 1RM Clean and Jerk
Set #5-7 – 80% of 1RM Clean and Jerk – 90% of 1RM Clean and Jerk

Alkulämmittely ja mobility

Tempaus harjoittelua

6 x 3min
60m juoksu
20 vuorikiipeilijää
20-30s lankkupito

Loppuvenyttelyt

5 sets:
30mt Plate pinch farmers carry (something difficult for 100ft that you can do unbroken)
10 strict Knees to elbows
10 Alt. Single leg Romanian Deadlifts holding light dumbbells in each hand (5 reps per leg each set)

For time:

25 c2b
20/17 cal row
15 power snatch 60%

Rest 3min

25 c2b
20/17 cal row
13 power snatch 70%

Rest 3min

25 t2b
20/17 cal row
11 power snatch 75%

Rest 3min

25 t2b
20/17 cal row
9 power snatch 80%

Rest 3min

25 bar facing burpee
20/17 cal row
7 power snatch 85%

Scale gymnastic movements to; 20/17/15 if needed.