Every 90sec for 7 sets
5 Deadlifts

-start about 60% and add every round. Touch and go, last 3 sets should be heavy.

5 sets of
(Go every 2min)
3 Front Squat @80-85%

DELOAD WEEK

For time:
15 power snatches 35/25kg
30/24 cal row
15 power snatches

Back Squat
2x7 @72,5-75%
2x5 @77,5-80%
2x3 @82,5-85%

E3M x 4

6-8 strict pull up V.1-2

Sarjat huomioiden toistoreservi. Kaikki toistot pitää olla teknisiä. Skaalaukset: banded/low bar

3x
3min ON/2min OFF

A) AMRAP of:
9 Pullups
6 Heavy DB Snatches
3 Burpee-Box Jump Overs

B) Run 300m
+ Max Calories in the remaining time

C) AMRAP of:
3 Wall Walks
6 Pistols
9 Situps

Workout Of the Day = Päivän treeni

Partner WOD “I GO, You Go”

AMRAP 16min

20cal Ski
20 DB Snatch
20 Push-Up
20 Box over Jump

Score = total repetitions

E3.30M x 5

3 tempo front squat V.1-2 (3-2-X-1)

Huomio liikkeen tempo. Sarjat pitää pysyä teknisinä ja keskity erityisesti vahvaan eturäkkiin.

EMOM for 15min

Snatch singles

20-minute Functional Threshold Power (FTP20)

Row – Max steady 20-minute effort for average watts

Strategy. Aim to maintain the same pace from 0:00 to 19:00 then push with what you have in the. Remember that we are looking for consistent effort (same watts/Stroke Per min through the 20-minutes), too hard and you’ll die out, too easy and you are not testing your actual limits. You can pace your effort by focusing on S/M or directly with watts.
Checkpoints.
@ 0:00 – 08:00: Start at a pace where you feel like you are in control. You should be breathing hard but the legs should not yet feel heavy in this first part.
@ 08:00 – 15:00: This might be the toughest part mentally. It is normal to start to feel tired here and it’s easy to slow down because there is a lot of time left. Try not to think too far ahead but work to keep the pace you started at.
@ 15:00 – 19:00: Hang in there! You’ve come a long way now, hold your pace!!!
@ 19:00 – 20:00: This is the final sprint. Try to increase your S/M and push all the way through the last minute.

Score : AVG Watts and Comment meters.