Total 90min

BMU practice for 20min, 7 sets
A.
Three rounds for time of:
50 Double-Unders
12 Alternating Pistols

B.
Eight sets of:
Snatch x 1.1
(rest 10 seconds between singles)
Rest as needed between sets.
> Vaihdettu tempaus samoille jaloille, tempaus
C.
Back Squat @ 30X0
*Set 1 – 5 reps @ 75%
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 5 reps @ 80%
*Set 5 – 3 reps @ 85%
*Set 6 – 1 rep @ 90%
*Set 7 – 5 reps @ 85%
*Set 8 – 3 reps @ 90%
*Set 9 – 1 rep @ 95%
Rest as needed between sets.

Three rounds of:
95 pound Overhead squat, 15 reps
15 L Pull-ups
95 pound Split-jerk, 15 reps
15 Knees to elbows
95 pound Hang clean, 15 reps
15 Back extensions, with 25 pounds

15 Minute AMRAP:
2 x 50 yard sprint
10 pullups

Hero WOD: "Saman"

8 Rounds for Time:

13 Deadlifts 85/57,5 kg (185/125 lb)
17 Wall Balls 9/6kg (20/14 lb)
400 m Run

8 Minutes
1 Minute Just Arms
1 Minute Arms + Body
1 Minute Arms + Body + Half Leg Drive
1 Minute Full Rowing Stroke
2 Minutes Rest
8 Minutes Steady Row

Proceed through the sequence below completing as many reps as possible in 17 minutes of:

40 Burpees
75 pound Snatch, 30 reps
30 Burpees
135 pound Snatch, 30 reps
20 Burpees
165 pound Snatch, 30 reps
10 burpees
210 pound Snatch, as many reps as possible

10!

DB thruster
Toes to bar

Complete as many rounds as possible in seven minutes of:
315 pound Deadlift, 7 reps
20 meter Sprint
14 One legged squats
21 Double-unders
20 meter Sprint

Amrap 50min 50kg/25kg. Power clean/ front squat. Push press. Back squat. Push press. = one rep.

Lepoviikko. Käy hierojalla, tee kevyttä jumppaa jos mieli tekee ja lihashuoltoa. 45-90min kävelylenkki hyvä vaihtoehto + venyttelyt päälle. Sawolla olen paikalla normaalisti jos varaat ajan wodconnectin kautta. Ensi viikolla alkaa 9vkn sykli kolmessa osassa ja siihen lataillaan nyt akkuja :)