30-60 Minutes @ Zone 2 Heart Rate

Event 6
6 RFT
600 m run
30 m lunges with 15 kg DB
Time: 28.31
16.

Event 7
FT
21 - 15 - 9
Thruster 30 kg
Pull ups
35 - 40 - 45 m sprint
Time: 7.00 (6 reps l. last 45 m sprint)
28.

Total placement 27/40

EILINEN tai

esim.
- reipasta kävelyä 45 minuuttia + venyttelyt tai
- sauvakävelyä 30 minuuttia + venyttelyt

A. Warm Up
pvc+mobility

4 RND
10 Cal. Bike
10 Empty Bar OHS
10 Push-Ups

B. Forza
Back Squat
4×4 @80%

C. Forza
For Time
10 Squat Snatch @70%
Rest :60"
8 Squat Snatch @75%
Rest :60"
6 Squat Snatch @77%

D. For Time
40 Alt. DB Snatch 25/20-15kg
25 HSPU
20 DB Facing Burpees
30 Alt. DB Snatch 25/20-15kg
20 Deficit HSPU
20 DB Facing Burpees
20 Alt. DB Snatch 25/20-15kg
15 Strict HSPU
20 DB Facing Burpees
10 Alt. DB Snatch 25/20-15kg
10 Strict Deficit HSPU
20 DB Facing Burpees

E. Skill
Amrap 4' x 4 set
TTB
Rest 2' A SET
.

F. For Time
EMOM 4' per 12' (3 SET)
15/9 Cal. row
30 Push Press 43/35kg
100 DU

OPZIONALE

G.
AMRAP 10'
9 burpees target
18 W. ball

H.
RND 1-3
3×10 Back Rack Split Squat
5 Per lato
4×16 Alt. Arms DB Bench Press
8 per lato
4 x max HRPU + VEST

4 x 200m Fast  
Rest 2:00  
3 x 300m Fast  
Rest 2:00  
2 x 400m Fast  
Rest 2:00  
1 x 800m Fast  

60 Seconds Walk Between All Reps

Miten meni, mitä teit?

Push press 4 RM, then 3x4 @ 90%

4 Kierrosta

2min amrap:
Kalorit laitteella

1min lepo

2min amrap:
Tuplat

1min lepo

Tulos: Kaikki toistot yhteensä

AM: 60 min
Aerobic work
4 x 15 min: bike, ski, row, bike
HR 127/150

PM: 130 min
Warm up + COS 20 min

*1.HSW *
- 10 m

2.Ring muscle up kipping tecnique
A.
- Drills
- MU 3x1 + 7x2

B.
- Max reps Kipping MU: 4-5 sets
- 6x3
- MU x 35

3.Jerk
A. Lifting technique primer
Push press + Split jerk
- 3x3+3 @ light weight

B. Push jerk + Split jerk
Heavy 1+1 for the day

C. Push jerk + Split jerk
3x1+1 @ 85% of today's max

4.Accessory
A. Half kneeling KB Windmills 3x10+10 - 1x10+10

Hang clean pull 4x8 reps