Power 73 - Modified

Workout Structure: 1 Round, 8 min Work / 1 min Rest

Zone 1: Shoulder Superset
Complete 3 exercises, rest 30 seconds, then repeat:
- 8x Dumbbell Front Raise
- 8x Dumbbell Lateral Raise
- 8x Dumbbell Overhead Strict Press
- 00:30 Rest

Zone 2: Alternating Lunge Strength
Rest 30 seconds between walking lunges:
- 30m Sandbag Walking Lunges
- 00:30 Rest
- 20m Sandbag Zercher Lunges
- 00:30 Rest

Zone 3: Posterior Strength
Rest 30 seconds after 3 exercises, then repeat:
- 16x Russian Kettlebell Swings
- 8x KB Single Leg Deadlift (2 hands)
- 8x Superman Rows
- 00:30 Rest

Zone 4: Treadmill Run
- Run for the whole time at a moderate pace, incline 2-4%

Zone 5: Sled Pull
- 15m Sled Pull (You go, I go with partner)
- Rest when needed, keep heart rate controlled - don't let it spike too much

Front squat 3x10 reps

AMRAP 12' OF:
TEAM OF TWO
(*CHANGE EVERY ROUND)
10 AIR SQUAT
7 BURPEES
5 HANG CLEANS 50/35 40/20

Warm Up
3 min cardio machine @easy/mod pace
30-40 band pull aparts
then with Bodyweight
:30 Scapula pull ups
:30 Side Plank Holds R/L
:30 Wall sit
:30 Revese Lunges R/L
10+10 single leg hip bridges
10 dynamic squat strech
then

With barbell go 2 times through this:
3 snatch deadlifts
3 high hang muscle snatch
3 bn snatch grip pp
3 ohs
3 snatch balance

100 MB cleans
- EMOM 1 Rope climb

"Strength (load)

Back squats with climbing weight:
5-5-5
3-3-3
1-1-1

*Goal is to find the heaviest weight for back squat in a set of 5, 3 and 1. Lift every 3:00"

__

"Harjoitus kehittää maksimivoimaa. Harjoituksen tavoite on ottaa jokaisesta sarjasta, 5, 3 ja 1 toiston seteistä mahdollisimman iso paino kolmella painolla.
Ajatus on, ettei tangosta oteta painoa pois missään vaiheessa harjoitusta, vaan painot kasvavat samalla kun toistot pienenevät.

Tähän kannattaa ottaa heti suoraan lajinomaiset lämmittelyt ja harjoitella hyvää tempoa kyykyn tekoon, jotta asento säilyy tiukkana koko liikkeen ajan. "

WU
3rds
20x hiihtohyppy
10x KB/DB swing
5x burpee
+
2rds
5+5 hang power snatch
10x DU/jump over line

4 x 8 Front squat
4 x 10 Back rack lunges

Primary
Swim 500 Meters at easy pace
20 Min mobility work with resistance band and foam ruler

Alternate to Swim
20-25 Min Bike or Jog at a moderate to easy pace & 20 min mobility work with resistance band and foam roller

OR

Yoga 40 Minutes

WU
2rds
8m bear walk
12x plank shoulder tap
5-10x table top lift
+
2rds
1xwall climb (jätä pois, jos et tee wodissa)
8x scapula push up
10s hollow hold
+
3 lämmittelysarjaa
HSPU/pike push up