E90s x 12

3x3 squat snatch
3x2 squat snatch
6x1 squat snatch

2s pause knee level

Juhannuspäivä
Sali kiinni

Warm Up
3 rounds

1:00 light jog/light run/ mod run
10 step back lunge + torso rotation
10 alt leg bodyweight RDL
5+5 aitojen ylitykset (lonkan availuja)
5 up downs
20 mountain climbers
rest 20-30 sec bwn rounds
then
30m juoksu nousevalla vauhdilla ja 10m hidastaminen, kävely palautus
45m juoksu nousevalla vauhdilla ja 10m hidastaminen, kävely palautus
60m juoksu nousevalla vauhdilla ja 10m hidastaminen, kävely palautus
lepää 2-3 min ja aloita juoksutreeni

Pull ups- EMOM 12min
3-5 reps

8 min AMRAP
6 inch worm
10 Hand Release Push Ups
5 Pull-ups

Warm Up
3 min cardio machine @easy/mod pace
30-40 band pull aparts
then with Bodyweight
:30 Scapula pull ups
:30 Side Plank Holds R/L
:30 Wall sit
:30 Revese Lunges R/L
10+10 single leg hip bridges
10 dynamic squat strech
then

With barbell go 2 times through this:
3 snatch deadlifts
3 high hang muscle snatch
3 bn snatch grip pp
3 ohs
3 snatch balance

A,
Clean & Jerk 3-1-1-1

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

Set of 3- build to a heavy set of 3
Sets of 1- accumulate a total of 4 work sets that are within 15% of your best effort for today

B,
5 rounds for time of:
15 Kettlebell Swings @32/24kg
15 Burpees

Goal: Sub 10 mins

C,
3 rounds for quality of:
12 Scap Pull-ups
Arms Overhead Hip Hinge Hold, 20 secs
12 Scap Push-ups
Waiter Walk, pick load, L 15m/R 15m
20 Band Face Pulls

Waiter Walk- choose a moderate but challenging weight

A,
Snatch 3-3-3-3-3

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

Build up to a heavy set of 3 for the day AND accumulate a total of 4 additional work sets that are within 15% of your best effort for today.

B,
For time:
3 rounds of:
10 Overhead Squats @61/43kg
15 Chest-to-bar Pull-ups
20/17 Echo Bike Calories
-- Rest 1:30 --
3 rounds of:
8 Hang Power Snatches
3 Rope Climbs
20/17 Echo Bike Calories
-- Rest 1:30 --
3 rounds of:
6 Squat Snatches
6 Muscle-ups
20/17 Echo Bike Calories

Goal: Sub 10 min on all intervals

C,
For time:
21 GHD Sit-ups
30m Double Kettlebell Front Rack Carry, 32/24kg
18 GHD Sit-ups
30 m Double Kettlebell Front Rack Carry
15 GHD Sit-ups
30m Double Kettlebell Front Rack Carry
12 GHD Sit-ups
30m Double Kettlebell Front Rack Carry

Modified Crossover Symmetry Activation
6-8 toistoa jokaista liikettä 2 sek pidolla joka toiston lopussa.
Kulmasoutu
Taaksevienti
Alasveto
Pystysoutu + Ulkokierto
Vipunostot eteen
Rintaprässi
Taaksevienti tempauksen vastaanotto asentoon
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 2 rounds of :
1:00 row@easy/mod pace
1:00 ski erg @easy/mod pace
5 clean deadlifts
5 hang power cleans
5 push press
5 push up to downdog pose
then
3 rounds
3 power clean + push jerks
climb to workout weight and last round with workout weight

Location: Wofford Benjo
Uniform: Winter APFU and a water source
Upon arrival NLT 0545, cadets will grab foam rollers or bands to conduct personal stretching before first formation in their assigned platoons.
First formation NLT 0600

Warm Up
Jog down and back
Frankenstein’s down and back
Lunge half court and jog the rest ( X2)
High knees down and back
200 meter run

Workout
Downtown Run 3 miles - Wofford College
AGR groups
A - 7: 30 pace
B - 8:30 pace
C – 9:30-10

Core Work :
60 sec plank hold
30 sec 6 inches
30 sec rest
Repeat 2X

Cool Down
Cadet lead PRT