Alkulämmittely ja mobility

3min/12
20 vuorikiipeilijää
60m juoksu
20s Lankkupito

Loppuvenyttelyt

"Ghost"
6 Rounds

1 min rowing
1 min Burpees
1 min Double unders/singles
1 min rest

Find highest box jump

30 Cluster@70/45kg

10/6 rope climb, 50 t2b

row 4rounds: 1' mod, 1' fast, 1' rest

EMOM 8:
5 Hang Power Cleans
- Start @60% and work up to heavy 5 rep

Front squat 5 reps at 65%, 5 reps at 75%, 5 reps at 85%, 2X3 at 95%
Snatch grip shrugs 3X10 at 95%
Hang snatch from above the knee + snatch* (complex) 2 reps at 60%, 2 reps at 70%, 3X2 at 85%

A. 3-way DB bicep curl (Zottman, strict, hammer) 3x5 per arm
B. DB Pendlay rows 3x10
C. OH tricep extension 3x10

Back squat (10% lighter than day 1) 10 reps at 60% 1RM, 3X8 at 70%
Jerk squats 8 reps at 80% 1RM, 8 reps at 85%, 3X6 at 95%
Jerk 3 reps at 60% 1RM, 3X4 at 75%

A. Single Leg RDL 3x10 per leg
B. Back Extensions 3x10
C. Reverse Crunch 3x10

Front squat 5 reps at 65%, 5 reps at 75%, then 5 reps at 85%, 3X4 at 90%
Snatch grip shrugs 3X10 at 90%
Hang snatch from above the knee + snatch* (complex) 2 reps at 60%, 2 reps at 70%, 4X2 at 80%

A. 3-way DB bicep curl (Zottman, strict, hammer) 3x5 per arm
B. DB Pendlay rows 3x10
C. OH tricep extension 3x10

1) Intervals

9x 3min on/1min Off:

A)
- 500/450 Row
+ Amrap: Sumo DL High Pull

B)
- 500/450m Ski
+ Amrap: WB

C)
- 25/20 Cal Echo
+ Amrap: Weighted Walking Lunge

2) Core Tabata

A)
Eomom x 5
200 M Run

B)
3 rounds:
12 Deadlifts (95/65)
9 Hang Power Cleans (95/65)
6 Push Jerks (95/65)

rest 2:00

2 rounds:
12 Deadlifts (135/95)
9 Hang Power Cleans (135/95)
6 Push Jerks (135/95)

rest 2:00

1 round:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)