3-4 rounds:

10+10 one leg deadlift
20 box step ups (with KB)
10+10 shrimp squat/ pistol squat
-rest as needed-

AM: 30 min
Running
4.65 km
6.30 min/km
HR 135/158

PM: 160 min
Warm up for 20 min

1.HSW
- 10 m

2.MU
A. Drills

B. MU 12x1

C. E2MOM: MU 6x2
- Failed second rep 5/6

D. Strict MU
- 5 x 2

3.Jerk from blocks
Build to challenging Double

4. Pause front squat
A. Build to heavy single
- 55 65 70 77.5 kg

B. 3x1 @ 90-95% of max
- Not done

5.Accessory
- Not done

For time:
21-15-9
Deadlift 60/40kg
Bar Over Burpees
TC 6

WOD
10min. amrap
10x air squat
9x KB/DB hang snatch right arm
10x tuck crunch
9x KB/DB hang snatch left arm

Warm up
Crossover Symmetry Activation
-into-
9:00 Clock
20 Calorie Ski (OR Row)
15 Air Squat
10 hanging scap retraction
5 Inchworm
-into-
Workout Prep:
2 rounds
9 Wall Ball (20/14)
6 Toes to bar
3 Burpee

“The worst thing about prison was the dementors.”
9 Minute AMRAP
84 Wall Ball (20/14)
60 Toes to Bar
36 Burpee to bar
-Rest 3:00-
9 Minute AMRAP
42 Wall Ball (20/14)
30 Toes to Bar
18 Burpee to bar
-Rest 3:00-
9 minute AMRAP
21 Wall Balls (20/14)
15 Toes-to-bar
9 Burpee to Bar

Scoring: Reps

Athletes Notes

TARGET SCORE
Target number of reps each set:160+

Minimum number of reps before scaling: 120

STIMULUS
We want continuous movement working through the muscular and aerobic fatigue and try to maintain the same rep score as the time stays the same and reps go down

Aim to get double the number of rounds each set (same rep total) as the reps cut in half but time domain is the same

WORKOUT STRATEGY & FLOW
Wall Ball: We want sets of 30+ here. Big hip drive to save the shoulders

Toes to bar: Aim to keep sets of 6+ so we can stay moving on these

Burpee to bar: Rest minimally on the ground and aim to keep moving even if you use a step up or down strategy.

SCALING
The Scaling aim is to get near the target score and use appropriate difficulty

Scale to finish near the target score:
9 Minute Amrap
60 Wall Ball
40 Toes to Bar
20 Burpee to bar
-Rest 3:00-
9 Minute Amrap
30 Wall Ball
20 Toes to Bar
10 Burpee to bar
-Rest 3:00-
9 minute Amrap
15 Wall Balls (20/14)
10 Toes-to-bar
5 Burpee to Bar
*Aim to get double the number of rounds each set (same rep total)

then

Strenght

Front Squat 5x3
*Keep sets across consistent in the range of 75-85% 1RM

Scoring: Load

2 rounds:
10 Air Squat
5 Down Dog to Cobra video

Alkulämmittely ja mobility

Harjoitellaan naruhyppyä ja tuplia

"Mini Annie"
40-30-20-10
Naruhyppy
20-15-10-5
Istumaannousu

Loppuvenyttelyt

Power work:

5 sets
5 repetitions

5 standing jumps as high as possible

rest 2min between sets

WOD:

AMRAP 15min

400m run
20 bench dips (use a wall or park bench)

Vauhtipunnerrus 3 RM

A: Hip squat snatch- power snatch-squat snatch
B: Clean pull-2x power clean 4x3 @80% of power clean
C: Clean pull 5x3 tng slow mot. exc. @110% of clean