Deadlift 4x5 @75-80%

10 Minutes Row/Bike

EMOM 10
a) 1-3 Rope Climb
b) 20 - 40 Double Unders

10 Minutes Row/Bike
EMOM 10
a) 10 Pistol Squats
b) 10 - 15 Push-ups

PERFORMANCE
FOR TIME
6 ROUNDS
4 Pull-Ups
5 Push Jerk @ 52.5/35kg
20 Double Unders
Immediately into
5 ROUNDS
3 Chest to Bar Pull-Ups
4 Push Jerk @60/42.5
20 Double Unders
Immediately into
4 ROUNDS
2 Bar Muscle-Ups
3 Push Jerk 75/52.5kg
20 Double Unders

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FITNESS
FOR TIME
6 ROUNDS
4 Jumping Pull-Ups
5 Push Press or Push Jerk @35/25kg
30 Single Unders
Immediately Into
5 ROUNDS
3 Jumping Chest to Bar
4 Push Press or Push Jerk @42.5/30
30 Single Unders
Immediately Into
4 ROUNDS
2 Strict Pull-Ups / :10 Bent Arm Hang / 2 Tough Ring Row
3 Push Press or Push Jerk @52.5/35kg
30 Single Unders

• RPE 8
• Daily Video: https://vimeo.com/796776709

WORKOUT OF THE DAY:

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Metcon (reps)

5 rounds, AMRAP in 3 minutes:
5 RS Power cleans
10 Push-ups
15 Air squats
1:00 rest between rounds

Tavoite on saada aikaan mahdollisimman paljon toistoja jokaisella kierroksella. Harjoituksen tarkoitus on kehittää voimakestävyyttä.

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WARM-UP:

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EMOM for 9 minutes of:
1: 5/5 1-legged deadlifts
2: 6-8 Push-ups with shoulder taps
3: 10-15 Kang squats

Then

2-3 Rounds of:
5 Power cleans
10 Push-ups
15 Air squats

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Metcon (reps)

AMRAP in:
3min DB snatch, alt. arms
2min DB 1-arm hang clean & jerk
1min DB 1-arm thruster

M: 22,5kg W: 15kg

Accessory:

5 Rounds of
1 Peg board climb OR 2 legless rope climb/3 normal rope climbs/4 Rope lowers
7 Strict ring dips
7/7 DB bent over rows, as heavy as possible.

Rest 1 min between each movement.

Back Squat, work up to heavy 4RM
+
1x max set @90% of 4RM

Weighted Chin-ups

4-4-2-2-1-1

Go Every 3:00

Hölkkää

5-6 km. PK 2. Tarvittaessa kävelyä väliin.

6x

1 clean (anyhow) + 2 front squats + 1 split jerk

Start from 60% of C&J max.

15-12-9 reps for time
squat snatch 50/35 kg
Handstand push ups

Time cap 9 min

Huom Valitse verrattaen kevyt tanko ja keskity siihen ettei tule yhtään huonoa toistoa. Tavoitteena teknisesti täydelliset toistot!