Barbell Cycling

Rest 2min between movements. Use only one barbell, load it during the rest period. All lifts Touch and Go!

9 Squat Snatch, rest 2min
9 Power Snatch, rest 2min
9 Power Clean & Jerk, rest 2min

7 Squat Snatch, rest 2min
7 Power Snatch, rest 2min
7 Power Clean & Jerk, rest 2min

5 Squat Snatch, rest 2min
5 Power Snatch, rest 2min
5 Power Clean & Jerk, rest 2min

Start by doing 9 touch and go Squat Snatches. Rest 2min and do 9 Power Snatches. Rest 2min and do 9 PC+J. Next round with 7,7,7 and final round with 5,5,5 reps. Choose AHAFA weights, and you can use different loading for each movement and rep scheme.
We are redoing this same workout next week.

MEN - includes Masters Men up to 54 years old

Complete as many reps as possible in 7 minutes following the rep scheme below:

• 100 pound Thruster, 3 reps
• 3 Chest to bar Pull-ups
• 100 pound Thruster, 6 reps
• 6 Chest to bar Pull-ups
• 100 pound Thruster, 9 reps
• 9 Chest to bar Pull-ups
• 100 pound Thruster, 12 reps
• 12 Chest to bar Pull-ups
• 100 pound Thruster, 15 reps
• 15 Chest to bar Pull-ups
• 100 pound Thruster, 18 reps
• 18 Chest to bar Pull-ups
• 100 pound Thruster, 21 reps
• 21 Chest to bar Pull-ups...

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

WOMEN - includes Masters Women up to 54 years old

Complete as many reps as possible in 7 minutes following the rep scheme below:

• 65 pound Thruster, 3 reps
• 3 Chest to bar Pull-ups
• 65 pound Thruster, 6 reps
• 6 Chest to bar Pull-ups
• 65 pound Thruster, 9 reps
• 9 Chest to bar Pull-ups
• 65 pound Thruster, 12 reps
• 12 Chest to bar Pull-ups
• 65 pound Thruster, 15 reps
• 15 Chest to bar Pull-ups
• 65 pound Thruster, 18 reps
• 18 Chest to bar Pull-ups
• 65 pound Thruster, 21 reps
• 21 Chest to bar Pull-ups...

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

MASTERS MEN - includes Masters Men 55+

Complete as many reps as possible in 7 minutes following the rep scheme below:

• 90 pound Thruster, 3 reps
• 3 Chest to bar Pull-ups
• 90 pound Thruster, 6 reps
• 6 Chest to bar Pull-ups
• 90 pound Thruster, 9 reps
• 9 Chest to bar Pull-ups
• 90 pound Thruster, 12 reps
• 12 Chest to bar Pull-ups
• 90 pound Thruster, 15 reps
• 15 Chest to bar Pull-ups
• 90 pound Thruster, 18 reps
• 18 Chest to bar Pull-ups
• 90 pound Thruster, 21 reps
• 21 Chest to bar Pull-ups...

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

MASTERS WOMEN - includes Masters Women 55+

Complete as many reps as possible in 7 minutes following the rep scheme below:

• 55 pound Thruster, 3 reps
• 3 Chin over bar Pull-ups
• 55 pound Thruster, 6 reps
• 6 Chin over bar Pull-ups
• 55 pound Thruster, 9 reps
• 9 Chin over bar Pull-ups
• 55 pound Thruster, 12 reps
• 12 Chin over bar Pull-ups
• 55 pound Thruster, 15 reps
• 15 Chin over bar Pull-ups
• 55 pound Thruster, 18 reps
• 18 Chin over bar Pull-ups
• 55 pound Thruster, 21 reps
• 21 Chin over bar Pull-ups...

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

E2M x 6

1 squat clean + 2 hang squat clean @70-80%

Sarjat voi tehdä hieman nousevalla painolla. Toistot pitää pysyä teknisinä.

Bent over barbell row
5 x 5, AHAFA

Rinnalleveto + työntö 5x2

Hip Thrust
3x12, Tempo 2011, Rest 90s

On a 1:00 clock:
80-m sprint
Max clean and jerks (35/50 kg)
– Rest 3:00 between rounds.

Scaled WOD
8 rounds:
On a 4:00 clock:
80-m run
6 clean and jerks (15/20 kg)
– Rest the remainder of each interval.

Back Squat
2x8 @70-72,5%
2x6 @75-77,5%
2x4 @80-82,5%

Deadlift
3x7reps
-2min rest between the sets.
-use a bit more weight than last week with 8 reps.

Accessory:
Double KB Dead walk 2x 10m/leg

-do with partner, one working, one resting.
-same as last week. Focus on movement

A) Shoulder press
3 x 5 x 75-80% / rest 2 min

B) Push press
1 x max reps -2 @75-80% 1RM shoulder press