Find a heavy sets in 20min.)
2 TnG Snatch (10min.)
+
2 TnG Clean & jerk (10min.)

Takakyykky 6 RM testi

Wod
6 min Emom
5 Tng power clean and push jerk 55-65%

A,
Back Squat week 2, cycle 3
1x3@70%
1x3@80%
1x3+amrap@90%

Bench Press 1 rep max lift.
Only include the heaviest 1 rep, do not include sets prior to it.

Find your 1RM for the day and try to increase by 2,5-5kg from last week.

B,
Accessory lifts
Incline Dumbbell Press 15-15, using heaviest weight per set
Close Grip Bench Press 10-10, using heaviest weight per set
Tricep Press Down 10-10, using heaviest weight per set
Curl Grip Barbell Row 10-10, using heaviest weight per set

Close Grip Bench Press- hands just outside the smooth
portion of the bar

Try to increase 2,5-5kg from last week for each lift.

C,
As many reps as possible in 7 mins of:
Burpee-to-Target, 15cm

D,
Complete as many rounds as possible in 8 mins of:
max distance Double Kettlebell Front Rack Carry, 2x24/16kg
If you drop do:
5 Goblet Squats, 24/16kg (only one ))

A,
Barbell Good Morning 10-10-10

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
For time:
50 Wall Balls,
25 Box Jumps@60/50cm
40 Wall Balls
20 Box Jumps
30 Wall Balls
15 Box Jumps
20 Wall Balls
10 Box Jumps
10 Wall Balls
5 Box Jumps

Goal: sub 12 mins

C,
Each for time:
Run: 6x 200 m

Rest 1 min between efforts.

D,
Hip Extensions 3x15

Rest as needed between sets.

6 rounds of

12 Alternating Arm KB Snatch @24/16kg

12 Box Jump

12 Knee to Elbows

DB Split Squat 2 x 8-10 each. Rest 60s.
+
- Foam Roll Lateral Hip x 60s each side
- Active Straight Leg Raises x 60s each
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

• Row/Bike/Run 3min.

• 60s. Squat + twists

• 60s. Shoulder rotation w/stick

• 60s. Up/Down dog

• 1x
  6 Snatch grip Deadlift
  6 Muscle snatch
  6 OHS

• 1x
  6 Clean grip Deadlift
  6 Muscle clean + press
  6 Front squat

• Mobility...

• 3x
  3 position snatch
  3 position clean
  3 Split jerk
  Add weights...

Tempaustekniikka:

5 x 3-o tempaus

A.
Warm Up

PVC+MOBILITY

2 Rnd
1' Glute Activation MB
15 Empty bar RDL
20 Knees to Elbows
25 Calorie Row

B. Forza
Back Squat
4×4 @80%

C. Forza

For Time
10 Squat Clean & Jerk @70%
Rest 1'
8 Squat Clean & Jerk @75%
Rest 1'
6 Squat Clean & Jerk @80%

D. For Time
20 DU
20 HSPU
10 Rope Climb
40 DU
20 HSPU
8 Rope Climb
60 DU
20 HSPU
6 Rope Climb
80 DU
20 HSPU
4 Rope Climb

E. Skill
EMOM per 10'
Ogni minuto
7-10 Unbroken TTB

F.
AMRAP 14'
2 Rnd
10 Deadlift 100/70kg
20 W. Ball
Rest 1'

G. For Time
27-24-21-18-15
Bar Facing Burpees

alt. KB snatch
Rest 3:00:

H. Optional
1-3 SET
DB Bench Press 4×15

Dead Hang to pause L-sit Hold 5 set da 60-90"