descending from 12 reps, working warm up (12-10-8-6)
perform 6 sets of 6 reps at a greater weight than the previous week 2.5 - 5kg .

10 min EMOM

Power snatch + snatch balance 60-70 % of 1 RM snatch

Eilinen/lepo

Etukyykky, 3RM + 2 x 10 etukyykkyä 70 % 3 RMstä.

4x10 reps + 1x AMRAP 60% Back Squat

PNL = Painonnostajan lenkki 25-30 min .
Kävelyä 5 min.,
Hidasta juoksua 5 min + reipasta juoksua 200m.,
Kävelyä 200m + kovaa juoksua 150m, Kävelyä 200m + spurtti 100 m.,
Kävelyä 200m + reipas spurtti 50m, Kävelyä 200m + kova spurtti 30 m.,
Kävely 200m + kova spurtti 30 m.,
Hidasta juoksua 5 min.,
Kävelyä 5 min

• venyttelyt 30 min

Total 100min
A. WU 500m row, 3 rounds: 5 front squat 20kg, 5 ring row, 150m run,
mobility
B. Strength weighted chin-up 4x3-4
C. Skillwor: KPU practice for 20min

D. Metcon
1. "Run, jump, squat"
3 rounds for time:
400m run
15 box over jumps 20"
10 front squat 60% 1RM = 37.5kg
Result: 12.00, 179/191
Rounds: 4.00, 4.08, 3.52 173/187, 181/187, 184/191

1. "07102014" 4 sets: in 2 min complete AMRAP of: 350m row, ME DU Rest 2 minutes between sets Your score is the least amount of DU's achieved Result: 35, 169/188 Rounds: 35, 38, 41, 37 171/185, 172/188, 174/188, 172/187 Soudut 1.24, 2.00/500m

E. Post WO 1000m row, mobility 10min

Choose ONE of the following sports

Swim Repeat :30s on, :30s off until form/pace deteriorates

Bike Repeat :30s on, :30s off until form/pace deteriorates

Run Repeat :30s on, :30s off until form/pace deteriorates

Row Repeat :30s on, :30s off until form/pace deteriorates

Back Squat

60% 6 reps
65% 6 reps
70% 6 reps
75% 2x 4 reps