BENCHMARK
22 kettlebell swings, 32 kg/24 kg
22 box jumps, 60/50cm
400 m run
22 burpees
22 wall ball shots

Scaled WOD
5 rounds of:
11 kettlebell swings
11 box jump/ box step up
250 m row
11 burpees
11 wall ball shots

Paritreeni

4 kierrosta

30 Abmat
10 leuka
20 wb
20 burbee
10 T2b/jalkojen nosto
20 punnerrus

Toistot saa jakaa parin kanssa miten haluaa.
Yksin tehtävänä puolet toistoista.

Front Rack Step forward (and back) lunges

4 x 12+12 reps @moderate load

Go every 3:00

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3 rounds:

10 single leg DL's w/ DB
60s heavy KB's front rack hold

*rest as needed between movements

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Running clock:

0:00 - 03:00:
row 500m (GO FAST!)
03:00 - 10:00:
EMOM7:
5-8 burbee over rower

4 sets × 5 reps

Go every 2:00

RestDay!

6 x e90s: 1 tempo* clean + 1 split jerk @ build up to heavy

-> *tempo: 2s pysäytys lattianrajassa ja 2s pysäytys polven alla

Intervalleja
2x
4 min on, 2 min off
1. Cal bike + x-rope
2. Cal Echo + x-box step ups
3. Cal Ski + x-BMU/c2b
4. DU + HSPU variation
After round 2 additional 2min rest

Lämmittely:

Keppileikki

Mobility

Taito/Voima:
HS-jutut

WOD
Emom 8
1) 1-3 Seinäkävelyä
2) 3-6 Boxihyppyä

EMOM8:
1-4: 4 muscle snatch @ easy
5-8: 4 hang power snatch @ technical weight

New cycle - week 1 so % start low for new movements

Snatch primer with empty barbell
3 snatch deadlifts
3 snatch pulls
3 snatch high pulls
3 muscle snatch
3 snatch balance
3 snatch

Yo-Yo snatch - YouTube link below
2 @ 60% of max snatch
2 @ 65%
2 @ 67%
2 @ 70%
2 @ 73%

Snatch pull
2 @ 90% of max snatch
2 @ 95%
2 @ 100%
2 @ 100%
2 @ 105%

Back squat
5 x 2 @ 85%

Optional accessories
2 rounds
50ft farmers walk (heavy)
2 Turkish get up (1 each side)
1 min sandbag hug