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1)
Sots press 4 x 2

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2)
Squat snatches from power position + snatch balance
(2 sec. Pause in the dip and in the catch) (1+1) 10 sets. Every 90 seconds.

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3)
Snatch hi-pull 6 x 2

Alkulämmittely leikkiä ja mobility

Nopeusrata

10min amrap
6 thruster kepillä
1 köysi
2 kierrosta juoksu salin ympäri

Loppuvenyttelyt

Eilinen/Lepo

W.UP
UP DOG: 2'
Bnded shoulder distraction: 2'
BARBELL FOREARM STRETCH: 2'
PVC
3 RND
10 CAL. ROW/30 DU
10 (5+5) RDL KB Deadlifts ONE LEG
10 (5+5) BURPEES ONE LEG

STRENGHT W.L.
“Touch and Go” Push Press
3×10 @70%

SPALLE
VEDERE COMPLEX APERTURE LATERALI PUBBLICATO IERI SU INSTAGRAM (LUCA/SLY TEAM)

Scoring:

CONDITIONING
"CROCODILE"
A)
3' ROW/RUN MAX EFFORT
6RND
5 P. SNATCH
5 BJO
INCREMENTARE DI 5 REP A GIRO

CASH OUT
5' MAX BMU
3' MAX DU
3' MAX BURPEES
5' MAX HSW

SPALLE

1 Dumbbell Shrugs 5x5-8 Heavy
2 Rear Delt Raises 5x10-12 Medium Plus

Scoring:

SKILL
OGNI 90" PER 12'
1 Drop Snatch + 2 Pause OHS

WOD 1:
Deadlift
2 reps for max
225 and 240

Kettlesnake:
400m run w group
10 over the log burpees
400m run

WOD 2:
50+ thrusters (45)

WOD 3:
30 fat bar snatches (45)
2x 40m fat bar front rack lunges

3 rounds:
10 sec work 50 sec rest
1. Push up
2. Row or ski
3. Burpee

6 Intervals*

• Choose a single modality from below options: 1) 400m Run 2) 500m Row 3) 1000m BikeErg

1-minute rest b/t repeats

Goal. Your aim is to run/row/bike each interval at your fastest, repeatable pace (given the short 1-minute rest).

Tip. IF you are not sure how fast you can go, this workout is a great opportunity to explore that. In this case, start a little slower on the 1st interval, then build up from there ( = go faster each interval) over the next 2 intervals until you should be at your pace on the 3rd interval.
This will give you a better chance of success vs. going too hard (that temptation is always there) on the 1st interval and not being able to recover.

Lämpö
2:00 Soutu
2:00 Hiihto
2:00 Pyörä

2 Kierrosta:
10 Maastaveto
10 Kyykky
10 Hyvää Huomenta
10 Pystypunnerrus
10 Vatsalihas
5 Punnerrus laatikkoa/seinää vasten
5+5 Spiderman

2 Kierrosta kumpparilla:
10 Pystypunnerrus o/v
10 Ulkokiertäjä o/v
10 Halkaisu edestä
10 Halkaisu ylhäältä

Voima
5 Kierrosta:
5 Penkkipunnerrus
5-12 Leuanveto/Rengassoutu
10 Hauiskääntö o/v

Jumppa
15:00 Pareittain vuorotellen koko kierros:
10 cal laite
15 Kahvakuulaheilautus
10 Kyykky kahvakuulalla

Extra
3 kierrosta:
20 + 20 s Kylkilankku
20s kuppipito

• 100/75 m for time of:
Handstand Walks
Every time you break the HSW perform:
Legless Rope Climb 1 rep
Rope Climb 1 rep
Non andare comunque oltre le 7-8 volte.

WARM UP
10 min cardio

WORKOUT
Pump friday

5 rounds for quality

20 bicep curls. Change to other variations every round.
20 tricep pull downs with band
20 delt flys. Change to other variations every round.
60 sec of max reps lunges on one side. Switch other side lunge on second round and so on. This will blow up your legs.  

REST 60 sec after every round
Use heaviest weights possible.
COOL DOWN

10min light stretching and foam rolling. Relax and recover.