Warm Up
3 rounds

1:00 light jog/light run/ mod run
10 step back lunge + torso rotation
10 alt leg bodyweight RDL
5+5 aitojen ylitykset (lonkan availuja)
5 up downs
20 mountain climbers
rest 20-30 sec bwn rounds
then
30m juoksu nousevalla vauhdilla ja 10m hidastaminen, kävely palautus
45m juoksu nousevalla vauhdilla ja 10m hidastaminen, kävely palautus
60m juoksu nousevalla vauhdilla ja 10m hidastaminen, kävely palautus
lepää 2-3 min ja aloita juoksutreeni

Warm up(10)
3rds
100m
5 plyo jump
10 single leg dl
5 plyo jump
10 knee grab

WRK(20)
WRK 5:00 REST 1:00 x 4
8 burpees
8 dumbbell/kettlebell swings
100m run
8 dumbbell/kettlebell high pulls
8 leg raises

Finisher
50 flutter kicks
1:00 hamstring stretch

3 rounds for time
5 bar muscle up
10 squat clean 60/40
20 box jump

• 6 Min EMOM of:
BB Squat Clean
1st & 2nd Min
95% Heavy 1-1 rep
3rd & 4th Min
90% Heavy 1-1 rep
5th & 6th Min
85% Heavy 2-2 reps
Le percentuali sono riferite alla singola pesante (Heavy) di Squat Snatch precedente.

Juhannuspäivä
Sali kiinni

Complete as many rounds as possible in 8 minutes of

• 10 deadlifts
• 30-ft. burpee broad jump

♀ 155 lb. ♂ 225 lb.

Warm up 1
2 sets
20 jumping jacks
40 high knees
5 dynamic squat strech
10+10 big arm circles
10 step back lunge + rotation
10 alt leg bodyweight rdl
5 up downs (burpee without chest going ground)

Warm Up 2
1:00 easy - > :30 moderate
1:00 easy - > :30 moderate / fast
1:00 easy - > :30 fast

rest 3-4 min and start Metcon

Run
2 sets
800m easy (target 4-4.5min)
rest 2 min
800m moderate (target 3.5-4 min)
rest 2 min

then 4x100m fast run / sprints (target 13-20 sec) rest/walk 1,5 min bwn

Cool down
400m walk

Warm Up
30-40 band pull aparts
then 2 rounds

1:30 easy/mod pace ski
10+10 upright row
10+10 single arm db press
:15 Active Bar Hang
5 Scap pull ups + 4 kip to swings + 3 strict/jumping pull ups
5+5 lateral box step ups + 5 box jumps @50/60cm

CONDITIONING

For time:
9-7-5-3-1 Squat Snatch @60/40kg

One round of Cindy with Strict Pull-Ups after each set. 

RPE 4

Target: First 9 Squat Snatches under 90sec, Cindy unbroken.

Round of ”Cindy” with strict Pull-Ups is:

5 Strict Pull-Up
10 Push-Up
15 Air Squat

RPE 4

Tailoring Options:
Squat Snatch→ Decrease Loading
Strict Pull-Up→ decrease rep scheme or with Jumping Pull-Ups
Push-Up→ Decrease rep scheme or Incline Push-Ups

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Butterfly C2B Pull Ups 5-7 reps
Strict Ring Dips 7 reps
One-Arm KB Overhead Walking Lunge Dx (light weight) 10 reps
One-Arm KB Overhead Walking Lunge Sx (light weight) 10 reps
GHD Sit Ups 10 reps