Lämmittely ja mobility

Otm 10
4-6 leukaa

+
10 min amrap:

10 istumaannousu
10 tupla /20 sinkku
8 Kk mave

Loppuvenyttelyt

Snatch work:

Complex:
- High hang snatch
- Hang snatch
- Snatch

Start with empty barbell and build from there

Warm Up
30-40 band pull aparts + banded hip activation
then
3 rounds
40s easy -> 20s moderate -> 10s fast with ROW
3+3 reverse lunge + elbow to floor strech
3 inch worm with push up
3 dynamic squat strech
6 db hang clean&jerks
3+3 single arm DB Thrusters

A,
Reverse Lunge + Single Leg Box Step-up 16-16-16

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

3x8 L/8 R

B,
Every 1 min for 15 mins: (Assault Bike)
15 Bike Calories + 1 Burpee
14 Bike Calories + 2 Burpees
13 Bike Calories + 3 Burpees
12 Bike Calories + 4 Burpees
11 Bike Calories + 5 Burpees
10 Bike Calories + 6 Burpees
9 Bike Calories + 7 Burpees
8 Bike Calories + 8 Burpees
7 Bike Calories + 9 Burpees
6 Bike Calories + 10 Burpees
5 Bike Calories + 11 Burpees
4 Bike Calories + 12 Burpees
3 Bike Calories + 13 Burpees
2 Bike Calories + 14 Burpees
1 Bike Calorie + 15 Burpees

C,
For time:
Sled Drag @60/40kg 800 m
Run, 1600m

Just get it done!

Warm Up
5 min bike, increase pace each min a bit.
30-40 band pull aparts
then with miniband
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 single leg hip bridges
10 banded dynamic squat strech
then with barbell 2 rounds
5 romanian deadlifts + 5 hang muscle clean + 5 front squats + 5 push press + 5 OHS + ALSO 10 scap pull ups

A,
Hang Snatch 3-3-3-1-1

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

B,
10 rounds for time of:
15 Wall Balls @9/6kg
3 Deadlifts @142/102kg

Goal: sub 15 mins

C,
Complete as many rounds as possible in 10 mins of:
L Arm Overhead Carry, pick load, 15m
15 Scap Push-ups
R Arm Overhead Carry, pick load, 15m
15 Scap Pull-ups
Dumbbell Bear Crawl, pick load, 15m

For time:

24 Wallballs
23 Abmat sit-ups
22 Burpees
21 Air squats
20 DU
19 DL 60/40kg
18 KBS 24/16kg
17 Back extensions
16 Box jump over 60/40kg
15 Pull-ups
14 Single arm OH walking lunges DB 22,5/16kg
13 Push-ups
12 Clean & jerks 60/40kg
11 GHD sit-ups
10 HSPU
9 D-ball over shoulder 60/40kg
8 T2B
7 Snatch 60/40kg
6 Pistol squats
5 C2B
4 Thrusters 60/40kg
3 Devils presses 2x 22,5/16kg
2 Wall walks
1 Rope climb

Vaihteluviikko

25min laadukkaasti

3-5 Korkeaa boxihyppyä
1-2 Köysikiipeilyä
6 C&J 2x KK
90s Kevyt kone tai hölkkä

Modified Mad Dog

For Time

18-15-12-9-6-3 reps of:
Kettlebell Taters @
Bell Facing Burpees

40 meter Bear Crawl Shuttles (10 meter forward, 10 meter back)

Afterparty

100 Sit-Up

A,
2 Clean Pull + Power Clean + Split Jerk 1-1-1-1-1

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

5x(2+1+1)

Find a heavy weight for the complex and work to accumulate 5 total work sets.

B,
For time:
21 Overhead Squats @70/47kg
21 Toes-to-bars
Run, 400 m ( 5 laps in the gym)
15 Overhead Squats, @70/47kg
15 Toes-to-bars
Run, 400 m
9 Overhead Squats @70/47kg
9 Toes-to-bars
Run, 400 m

Goal: sub 15 mins

C,
3 rounds of:
max rep Ring Muscle-ups
50 Single under
Rest 1:30

Ring Muscle-ups- complete strict if you can do more than 15 in a row

D,
3 rounds for quality of:
12 L/12 R Side Plank + External Rotations @2,5kg plate