BULGARIAN SPLIT SQUAT + BENT OVER ROW

2-3× 5+5@heavy weight *RPE9-10, 0-1 reps left, rest btw sets 2-3min

*Bulgarian Split Squat unbroken/side, barbell btn
*Bent Over Row barbell
*tee BOR heti BSS perään

Snatch

A) Build Up to days 1 Rep Max Squat Snatch

B) Back off sets E90SEC X9

1-3: 1 Squat Snatch @90% From days 1RM
4-6: 2 Squat Snatch @80% From days 1RM
7-9: 3 Squat Snatch @70% From days 1RM

Front Squat

E3MOM X6:

Set 1-2: 5 Reps @70% From 1RM
3-4: 3 Reps @80-85%
4-6: 1 Rep @90-95%

Gymnastic + Lifting EMOM

EMOM 10:

1: 4-5 Wall Walk + AMRAP: Power Snatch @50kg
2: Rest

-Rest 5min-

EMOM 10:

1: 10-15 T2B + AMRAP: Hang Power Snatch @50kg
2: Rest

Accessory

4 Rounds For Quality:

• 10-15 Lu Raise
• 20-30s Chin Over Bar Hold
• 10/10 One Arm Banded Pull Apart

5-5-4-4-3-3

Go every

Athletes stay at each zone for 13 minutes, performing 1:45 at each station
30 seconds allowed for station switching
Athletes complete each station 3 times before moving to the next zone

Section duration: 40 mins

Rep/Interval Scheme: 1:45s Work /30s Rest; 18 Rounds (Each Zone = 13:30.)

Zone 1

A - Tricep Kickback and Lateral Raise, B - Row, rest repeat

8x
KB Tricep Kickback
8x
KB Bent Arm Lateral Raise

150 M
Row
00:10 rest
Repeat

Zone 2

A - Sled Pulls, B - Ski, rest, repeat

Sled Pull max

SkiErg 150 M
00:10
Rest
Repeat

Zone 3
A- Deficit Split Squat, B - Bent over row and floor press

Dual KB Hanging Deficit Split Squats

12x
KB Bent Over Rows
12x
KB Floor Press

10 deadlifts
5 box jump overs
3 wallwalks

As many Reps as possible in 11 minutes of:

14 Dual KB Box Step-Ups 24"/20"
8 Dual KB Push Press
5 Toes To Bars

KB´S 24/16kg
Masters 45+ DB´S 22,5/15kg

Buukkaa paikkasi ja kaverisi tulee sinun mukana <3

( Mikäli olet jäsen ja wodit täynnä niin sopikaa keskenään kuka tulee kenenkin kanssa, Wodille mahtuu 14. Lähtökohtaisesti jokainen tulee jonkun kanssa )

hip & spine mobility

4 rnds for time
5/5 russian twist
5 bilateral dead bug w. plate on shin
5/5 cossack squat

superset, 4x
8/8 mountain climber
10 reverse hypers on bench

6x8, alternating

Go every 3:00

1: 0:45 max shuttle runs
2: 20 kb swings
3: 15 air squats