lepoja

"For Time (with a Partner)
500-400-300-200-100 meter Row (x2)
Partner Double Kettlebell Front Rack Hold @24/16 kg
5 Synchronized Burpee penalty for each drop of KB"

Deadlift 8-8-8-8 reps

Every 5:00 x 5 Rounds:
8 Alternating Dumbbell Power snatch
8m Single DB Overhead Walking Lunges
8 Lateral Burpees over Dumbbell
8m Single DB Overhead Walking Lunge
8 Alternating Dumbbell Power Clean & jerk

Rx: DB 30/20kg

• Painon tulisi olla hieman haastava, mutta sellainen, että kykenet käsittelemään painoa hyvällä tekniikalla ilman sen suurempia taukoja.
• Hitain kierrosaika on tuloksesi.

Banded Facepull aparts - Max Reps in 5:00
*Every time you stop complete 15 DB Lateral Raise
+
Parasympathetic Breathing x 10-15 breaths of 3 seconds inhale + 1-second hold at top + 3 seconds exhale + 1-second hold at the bottom.

OPTIONAL COOL DOWN
1-2 ROUNDS FOR QUALITY
100m Walk
10 Cat/Cows
10 Alt. Bird Dogs
1:00 Rebound Pose
-Rest as Needed b/t Sets-

135 min
Warm up for 20 min

1.BCTB
- BFLY x 30
- BCTB x 30

2.WL
A. Every 2 min x 4
4 TNG clean
x 75-80 % - 52.5 kg

B. Jerk
Every 90 s. x 4
4 TNG push jerk
x 75-80 % - 50 kg

3.Metcon
Intervals
21 cal AB
21 Bar facing burpee
Rest 60s
15 cal AB
15 Bar facing burpee
Rest 60s
12 cal AB
12 Bar facing burpee
Rest 60s
9 cal AB
9 Bar facing burpee
Times: 2.51, 1.56, 1.29, 1.02

4.Core
- Not done

Weighted pull ups and ring dips:

x10-9-8-7-6-5-4-3-2-1

(+10kg vest / not for time)

For time: “Top gun” without burbees
20 Thrusters (135/95 lb)
20 Sumo Deadlift High-Pulls (135/95 lb)
20 Push Jerks (135/95 lb)
20 Overhead Squats (135/95 lb)
20 Front Squats (135/95 lb)

A,
Romanian Deadlift
3 x 10
- each set AHAP
- 2-3 mins rest btw

B,
AMRAP 6 min
3 Power Clean @84/57kg
6 T2B
Goal: 9+ Rounds

C,
Intervals
Row: 3 x 1000 meters
- max effort each
- 2 min rest btw
- stay within roughly :10-:15 sec on all intervals.