Pull

1/4 Mile Run

20 Min Amrap
Even: Weighted Knee to Chest Bar Pull-up, Ring Pull-up, Fat Bar Pull-up
Odd: Rack Pull, 3 X Shrugs

50 Banded Pull Ups
50 Inverted Row
50 Knee to Chest

1/4 Mile Run

Partner workout!
10:00 AMRAP
20 Calorie Row
20 G2OH with a plate @20/15kg
20 V-ups

Rest 2:00

10:00 AMRAP
20 Calorie Bike/Ski/Stairs x 1
20 Plate Walking OH Lunges
20 Hollow Rocks

• Goal: Challenging effort
• Split the work with your partner how you wish.

WU for 15 min

1.Weightlifting
A. Suggested snatch W/U
Main set
A. Power snatch + snatch – 15 x (1+1) @ 65%+ 1RM snatch, EMOM (go every minute). Start @ 65%, move up on weight every 3 minutes if moving well on all lifts, otherwise stay with the same weight.
3x35 3x37.5 3xs40 3x42.5 3x45
Power snatch PR! :)

B. Clean and jerk – build to a heavy set of 1 clean and 2 jerks (1+2) for the day
25 35 45 52.5 60 2. j x.

2.Strength

Perform A, B and C together, rotating through for 2 waves (1 set each of A1 – B1 – C1 – A2 – B2 – C3 – A3 – B3 – C3 THEN a second set each of A1 – B1 – C1 – A2 – B2 – C3 – A3 – B3 – C3)

A. Back squat, tempo free
A1. 2 x 4 @ 82.5-87.5%, rest 2 minutes before B1
A2. 2 x 3 @ 87.5-92.5%, rest 2 minutes before B2
A3. 2 x 2 @ 92.5-97.5%, rest 2 minutes before B3
Note. For the 1st wave choose a load that allows you to do 2 more reps than the set requires (eg. 6, 5, 4 reps). For the 2nd wave aim to match or beat your 1st wave.

B. Strict (weighted) chest to bar pull up (as heavy as form allows (AHAFA) – aim to beat week 2 results, tempo free)
B1. 2 x 4, rest 1 minute before C1 / 2x4x7.5 kg
B2. 2 x 3, rest 1 minute before C2 / 2x3x10 kg
B3. 2 x 2, rest 1 minute before C3 / 2x10 2x12.5 kg

C. Strict (deficit) HSPU
C1. 2 x 4, rest 2 minutes before A2 / abmat + 15 kg, abmat + 10 kg plate
C2. 2 x 3, rest 2 minutes before A3 / abmat + 10 kg plate
C3. 2 x 2, rest 2 minutes before A1 / abmat + 5 kg, abmat + 10 kg plate
*Plate under abmat

3.Cool down
A. 5 minute assault bike or row, HR (Heart Rate) < 140
B. Thoracic Flow

Kyykky 2x85%

Penkki 1x95%

Maastaveto 2x85%

2 Squat clean + 1 Split jerk @70-85% of 1RM

Huom! Nousu 80-85% asti (jos tekniikka pysyy) ja sillä 3-4 työsarjaa. Sarjat pitää olla teknisiä! n. 2min levot sarjojen välissä. Ei touch and go toistoja!

3 giant sets

5-8 Strict C2B
40m Single arm Lunge
18/15 cal ski

rest 2 min btw sets.

5 x (3+3)

go every 2:30

Back squat 4x4

DB Floor Press: Max reps in 2:00 with lightish load
+
- Biphasic Half-Kneeling Pec Stretch
- 5 Parasympathetic Breaths each side (6s inhale + 1s hold + 6s exhale + 1s hold)

Team of 2

A: start with the C&J, @50/30kg while
B: is doing 10 Dbl KB DL @24/16kg, then 15m Dbl KB famer carry @24/16kg

A can only work until B has done his round.
After that, they switch.
The first person who complets 100 C&J @50/30kg win!!