Front squat 2 RM, then sets @ 80%, 70%,60% (choose reps)

*rack, TC12min

5@barbell, 1@find your 1RM of the day! rest btw sets 2-3min

2-3sets:

4+4 turkish get up
40+40m s.a farmer carry

20 min AMRAP

20 walking lunges w/10kg plate overhead
15 deadlifts 60kg (132lb)
10 v-ups
30 jumping jacks
4+35

Alternate A1 / A2

A1. Strict press, Rest 1:00 before A2
Build to heavy 6 (H6) (77-82%)
+
2 x 6 @ 90%H6
1 x AMAP @ 85%H6

A2. Meadows row – 3 x 8-12/side @ RPE 8 (2 RIR), Rest 2:00 before A1

Notes (A1).
– Build to a heavy 6 (H6) @ around 77-82%1RM.
– Once you’ve hit the H6 set, you have 3 back-off sets. 2 sets of 6 reps @ 90%H6, and one set of AMAP @ 85%H6.
– AMAP = As many as possible. Challenge yourself and see how many you can get
Notes (A2).
– Setup: Use a landmine or barbell anchored at one end, standing sideways to the bar.
– Grip: Hold the sleeve of the barbell with one hand, using an overhand or neutral grip.
– Position: Hinge at the hips, keep your torso near-parallel to the floor, and maintain a neutral spine.
– Movement: Row the bar toward your torso, driving the elbow back while keeping it close to your body.
– Range of motion: Lower the bar until you feel a deep stretch in the lat before pulling again (deeper than in demo video).
– Tips: You can use straps so grip doesn’t become a limiter

Finaali
FOR TIME - 8 MIN TC
Buy in 30 box step over with one db (15 / 22,5)

Complete
16-12-8
Handstand push up (dual db push press 30-20-10 15/22,5kg)
Deadlift (80/110)

Tällä viikolla osa kisailee unbrokeneissa! Kovasti tsemiä sinne. Teille erilainen viikko kokonaisuus!
Muuten viettelemme kevyen viikon samankaltaisella rakenteella kun pari edellistä. Eli miksataan fillymäistä toiminnallista bodailua, pidetään tempo mukana ja kuorma vähän keveämpänä. Säästellään myös niveliä näillä hiukan ja tuodaan monipuolisuutta harjoitteluun!

Laji 2
45 s ON / 15 s OFF
1 Clean anyhow
1 Hang clean anyhow
2 Jerk anyhow

• tiebreak AMRAP bar facing burpee

W (40-50-60-65-70)
W 40+ (40-50-60-65-70)
M (65-75-85-95-100)
M 40+ (65-75-85-95-100)

Yoke carry

4 to 6 x 10m @ see notes, go every 2:00

– Start @ weight you could carry for 20m and build up from there (every 2 sets or every set)
– If you don’t have a yoke, here are some alternatives: 1) Zercher carry from rack (not comfortable), 2) Heavy SB carry, 3) Heavy KB front rack carry

2 Rounds
30 Speed rope skips
8 Hand-release push-ups
5 Back support slide throughs
5 Russian dips
5 Supine arch hold (2-sec) snap to hollow hold (2-sec)
+
Build to workout weight for power snatch and front squat
* Few short sets of other movements between sets
+
@ workout weight
100m Run
2 Ring muscle-ups
3 Power snatches
4 Bar-facing burpees
100m Row
20 Double-unders
3 Wall-facing HSPU
4 Front squats