RestDay!

We are testing to see how you handle handstand walk under fatigue from the WB wod.
This is a great time to really put in the effort with the technique. Mind over matter.
Handstand Walk : 6x 45 secs, rest 2:15

Front Rack Step forward (and back) lunges

4 x 12+12 reps @moderate load

Go every 3:00

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3 rounds:

10 single leg DL's w/ DB
60s heavy KB's front rack hold

*rest as needed between movements

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Running clock:

0:00 - 03:00:
row 500m (GO FAST!)
03:00 - 10:00:
EMOM7:
5-8 burbee over rower

4 sets × 5 reps

Go every 2:00

Build To Heavy Single

EILINEN tai

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

tai

kevyt tekniikkatreeni

Vapaa valinnaiset lämmöt

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SN
5x2@kevyt pal 2min

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CLEAN + SQUAT JERK
5x2+2@kevyt pal 2min

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BOX JUMP Straight Leg
5x6 pal 2min

RestDay!

New cycle - week 1 so % start low for new movements

Snatch primer with empty barbell
3 snatch deadlifts
3 snatch pulls
3 snatch high pulls
3 muscle snatch
3 snatch balance
3 snatch

Yo-Yo snatch - YouTube link below
2 @ 60% of max snatch
2 @ 65%
2 @ 67%
2 @ 70%
2 @ 73%

Snatch pull
2 @ 90% of max snatch
2 @ 95%
2 @ 100%
2 @ 100%
2 @ 105%

Back squat
5 x 2 @ 85%

Optional accessories
2 rounds
50ft farmers walk (heavy)
2 Turkish get up (1 each side)
1 min sandbag hug

DELOAD WEEK

"Portti 3v!!"

Team workout (in teams of 3)
5 rounds for time
10 pull-up
8 double DB hang clean & jerk 2x22,5/15
6 burpee box jump over 60/50

One by one, full rounds (work & rest is 1:2)

EMOM for 4 rounds:
1. MB over shoulder
2. Plank hold
3. Alternating DB snatch
4. Rest