find daily heavy 1rm

AMRAP 25:
50 AbMat Sit-ups
40 Box Jumps (24"/20")
30 Front Rack Reverse Lunges
20 Push Press   
100 Meter Farmers Carry

Barbell: 34 / 25 kg

• Set-up Dumbbells Outside
• 5 Cones That Are 10 Meters Apart
• Every Cone Is A Rep

Warm Up
2 rounds
1.5 min cardio machine
10+10 suitcase deadlifts
20 heel overs kb/db
20 cossack squats

Strenght
Sumo Deadllifts 4x8-12 reps @mod/heavy weights.
rest 2-2.5 min bwn sets

Metcon
Emom 8
odd:Weighted Box Step Overs x 8-12 reps
even : DB Snatch x 8-12 reps
rest 2 min
Emom 8
odd: Ring Row 12-16 reps
even : Burpees x 8-12 reps

Back squat 5x3

Front squat 4x4 reps

[0:00 - 2:00]
1,000/800 Meter Bike Erg
Max Snatches

Rest 1 Minute

[3:00 - 6:00]
1,500/1,200 Meter Bike Erg
Max Snatches

Rest 2 Minutes

[8:00 - 12:00]
2,000/1,500 Meter Bike Erg
Max Snatches

Rest 2 Minutes

[14:00 - 17:00]
1,500/1,200 Meter Bike Erg
Max Snatches

Rest 1 Minute

[18:00 - 20:00]
1,000/800 Meter Bike Erg
Max Snatches

Barbell: 61 / 43 kg

EILINEN

tai

LEPO + KEHONHUOLTOTUNTI klo 16.00-17.00

tai

LEPO + OMATOIMI KEHONHUOLTO pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

tai

PAINONNOSTAJAN LENKKI 25-30min
KÄVELY 5 min
HIDASTA JUOKSUA 5min + REIPASTA JUOKSUA 200m
KÄVELYÄ 200m + KOVAA JUOKSUA 150m
KÄVELYÄ 200m + SPURTTI 100m
KÄVELYÄ 200m + REIPAS SPURTTI 50m
KÄVELYÄ 200m + KOVA SPURTTI 30m
KÄVELYÄ 200m + KOVA SPURTTI 30m
HIDASTA JUOKSUA 5min
KÄVELY 5 min

5-5-5-5-5

Go every 2:30

week 9/9 recovery week

WARM UP + TECHNIQUE 10-15min

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SNATCH BALANCE + OHS
3-4[3+2]@up to 52-57%, sn-%, rest 2min

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FLOATING HALTING SNATCH DEADLIFT + SNATCH *halting 3sec
3-4[3+1]@up to 55-60%, sn-%, rest 2min

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CLEAN From Power Position + PUSH PRESS + POWER JERK
2x2[1+2+2]@barbell, rest 1min

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POWER CLEAN + SPLIT JERK *both side
3-4[1+2]@up to 60%, jerk-%, rest 2min

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DEFICIT SNATCH PULL *full foot
2-3x3@+5kg today best snatch, rest 2min

3 rounds:

30 russian twists with DB
8+8 side plank rotations with plate
10-14 long arm crunches with plate

rest 90s btw rounds