For time:
Bike 10 000 m

Alkulämmittely ja mobility

Takakyykky

Wod 6x 2min
4 t2b
10 askelkyykkykävely

Loppuvenyttelyt

5 x AMRAP 3, rest 3:00

1 – 50 DU, 21 Bar-Facing Burpees, Max PC (115/85)

2 – 50 DU, 18 Bar-Facing Burpees, Max PC (135/95)

3 – 50 DU, 15 Bar-Facing Burpees, Max PC (155/105)

4 – 50 DU, 12 Bar-Facing Burpees, Max PC (185/135)

5 – 50 DU, 9 Bar-Facing Burpees, Max PC (205/145)

KILOS
52/38
61/43
70/48
84/61
93/65

E2M x 6

1 snatch pull + 2 hang squat snatch + 1 snatch balance @70-80%

Huom! Prosentit päivän fiiliksen mukaan. Sarjat pitää olla teknisiä!

Warm-up:

3x
15/12 Calories row
10+10 1-Arm deadlifts
10+10 Half kneeling 1-arm shoulder press
7 Burpees
:40 Plank hold

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Shoulder press, 5 x 6 @ 90% of last week 6RM

Push press,
2 x 10 @ 65%
2 x 8 @ 70%
6 @ 75%

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Metcon (time)

5 Rounds for time:
5 Deadlifts @ 70%
10 Bar facing burpees

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Bonus:
5 x 15 Banded pull-ups
4 x 12 1-arm behind the neck tricep extension
4 x 12 Reverse hyper

Core:
3x
1:00 min plank
30m Sandbag bearhug carry

3 x 20 front squat

Complete Unbroken Set of this barbell complex:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
Score is the max weight use.
Time 20 minutes.

Back Squat

5×3 (50-60% of max)
“3min Explosive from the bottom.

A,
1x [ 1 Push Jerk + 1 Split Jerk ]
1x [ 1 Push Jerk + 1 Split Jerk ]
1x [ 1 Push Jerk + 1 Split Jerk ]
1x [ 1 Push Jerk + 1 Split Jerk ]
1x [ 1 Push Jerk + 1 Split Jerk ]

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
Every 1 min for 20 mins, alternating between:
AMRAP in 1 min of:
5 Push Jerks, 70/47kg + 10 Pull-ups
Rest 1 min
AMRAP in 1 min of:
5 Hang Power Cleans, 70/47kg + 10 Toes-to-bars
Rest 1 min

Complete in teams of 2.

Partner 1 Completes the work while partner 2 Rests. Alternate throughout the 20 min EMOM.

This is 1 min of work and 1 min of rest for the individual.

Score is total rounds/reps.

B,
3 rounds for quality of:
10 R Paloff Press, pick load
10 R Teapots, pick load
Suitcase Carry, pick load, R 15m
10 L Paloff Press, pick load
10 L Teapots, pick load
Suitcase Carry, pick load, L 15m
Rest 1:30

Tunneilla tehdään pientä liikettä silmät kiinni ja keskitytään omaan sisäiseen maailmaan.
Tunti päättyy loppurentoutukseen.
Kesto n.90 min