Lepoa / huoltoa

EMOMx 10
Min 1: bike easy pace
Min 2: row easy pace

Barbell warm up
Build to starting weight for complex

Warm up WOD
3 Front Squats @95/65lbs
5 TTB
3 Thrusters @95/65lbs

3 Front Squats @95/65lbs
5 C2B
3 Thrusters @95/65lbs

3 Front Squats @95/65lbs
5 BMU
3 Thrusters @95/65lbs

Roy Sundberg
Lämmittely 11:45

82,5 kg max

10 burpees to target
8 push ups
15 kb swings

5 rounds. Work 35 sek. Rest 25 sek.

L- sit hold on pull up bar
Side Plank, Right
Arch Hold
Side Plank, Left

Yhteisvoimin (you go I go) :
200 kb swing 16kg
200 kb tempaus 12kg
200 goblet squat 16kg
200 pystypunnerrus 2x8kg
200 burbee

Liikkeiden välissä molemmat juoksee 200m (yhdessä).
Lopeta juoksuun!

Partner amraps 2x16min

1)
16 cal echo
16 wallball
4 rope climb

2)
16 cal ski
16 DB snatch 22,5/15kg,
16 ttb

4min rest between amraps (targets 4+ rounds)

Snatch
5 sets of 2 @ 80-85% of 1RM snatch. Pause for 1 sec in the catch position

Snatch pulls to target
5 sets of 2 at 100% of 1RM snatch

Tempo front squats
4 sets of 2 - 1 less rep than last week so let’s increase 2.5-5kg from last week’s weight

Tall jerk

4 sets of 2 - moderate load to work on catch in spilt no more than 80-85% of 1RM Clean & jerk

Accessories
3 sets of 1 min max banded pull ups - use a band that means you can do the first 10 reps unbroken
Seated cable row 3 x 10 8RPE
Lateral raises 3 x 10 9RPE
Accumulate 3 mins in a plank hold

A,
Clean & Jerk 1x3

Use the heaviest weight you can for the set.
Find a heavy set of 3 for the day within 20 min.

B,
Tall Clean 3-3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

C,
Teams of 2 - for time:
100 Box Jumps, 60/50cm
100 Kettlebell USA Swings, 32/24kg
100 Goblet Alternating Reverse Lunges, 32/24kg
100 Single Arm Kettlebell Push Press, 32/24kg

Accumulate the following in any order.

Complete in teams of 2.

Goal: Sub 20 mins

D,
4 rounds for quality of:
Front Foot Elevated Split Squat, L 15 secs/R 15 secs
Front Raise Hold, pick load, 15 secs
Rest 1:30

Front Raise Hold- plate