• 1-1-1-4-3-3-2 of:
BB Back Squat
1 @ 8 RPE (-10%) (Load Drop)
80% 1RM 1 rep
85% 1RM 1 rep
90% 1RM 1 rep
80% 1RM 4-3-3-2 reps

5 Rounds For Time:
30 Dumbbell Deadlifts
300m Run / 20/15 Calorie Row
10 Dumbbell Strict Press

Rest 2 Minutes Between Rounds

KILOS: 22.5's/15's

130 min
Warm up for 20 min
1.GS
A. Bfly pull up practice for 10 min
- 6 8 7 6 8 5 = 40 bfly

B. MU practice for 60 min
- RS
- HTR
- TWB
- Jump turn
- 2 S + MU - 5 x 1 + 5 x 2 :)
- Total of 15 MU

C. Rope climb practice for 10 min

2.Conditioning
A. 12 min AMRAP:
10 Burpees
15 DB Thrusters 25-30lbs - 25 lbs
2 Rope climbs
Result: 4 rounds + 10 burpees + 12 thrusters
HR 178/188

3.Accessory
A. 3 sets: - not done
10 Ring body saws
20+20 s Side plank hold
10 Shoulder extension bridges

3 rounds

halting clean deadlift x 5
Clean pull x 5
Clean high Pull x 5
(5 sec eccentric)

3 rounds

halting snatch deadlift x 5
Snatch Pull x 5
Snatch High Pull x 5
(5sec eccentric)

Strength

"2 x 5 High Hang Clean & Jerk
3 x 5 Mid Hang Clean & Jerk"

3 rounds

snatch deadlift to knee x 5
snatch pull to pockets x 5
snatch high pull x 5
(5 sec eccentric)

3 rounds

Muscle snatch x 5
Power snatch x 5
Power Snatch + OH Squat x 5
Full Snatch From Deck x 5

Strength

2 x 5 High Hang Snatch
3 x 5 Hang Snatch

4-5 sets:
2:00 easy Air bike or row
10 Sumo Good mornings, lightweight focus on range of motion and form
8-10/Arm Landmine Rows w/ Barbell perpendicular to your body

8-10/Leg Landmine Single Leg Romanian Deadlift w/ barbell perpendicular to body

5 rounds for quality:
30 second Sorenson hold

100ft/arm Single Arm Kettlebell Front Rack carry (Heavy but 100ft UB)
10 Strict Toes to bar or V-Ups
100ft/arm Single Arm Kettlebell Farmers Carry (Heavy but 100ft UB)

3 kierrosta aikaa vastaan

4 x 10 m pistejuoksu
5 varpaat tankoon
5 kyykky seinäpallon kanssa

Lepo

3 kierrosta laatua

3 mittarimatoa pidoilla
3 PEP pidoilla
10 m vauhditon pituushyppy

"Omatoiminen WOD"

Warm up:
Row easy 3-5min

3 rds:
5 Deadlift
5 Hang power clean
5 Front squat
5 Shoulder press

Mobility:
Hips / front rack / shoulders

A.
Hang squat clean + jerk: 3+1 x5

B.
Front squat: 5x3 (~85%)

C.
3-5 rds:
8 Bench press
8+8 Bent over row
10-20 GHD sit up

Cool down:
Foam rolling / romwod

Warm up(8)
3rds
10-180 jumps
10 bicycles
10 double climber

Mobility(2)
1:00 samson per

Fittrain Intervals
c/o Alchemy 365
A10:
5 minutes: Air Squats
5 minutes: Lunges

Every minute on the minute, alternate between:
8 Shoulder Taps, 2 Burpees
8 Ground to Jump and Touch

Opt(12)
row for meters
run for meters

Finisher
30 w-raise
60 dbl crunch
1:00 min samson