Strength (load)
Build up to a heavy set of ”Power snatch + Hang squat snatch” in 15 minutes.

Metcon (quality)
EMOM for 8 minutes of: 3 Hang squat snatches at moderate weight (65-70%)

Accessory (optional)

3-4 Rounds of:
10/10 Banded Hamstring Curls
1:00 min rest
10/10 Side plank leg lift
 
Rest as needed between rounds.

Metcon (reps)

”Mary”

AMRAP in 20 minutes of:
5 HSPU
10 Pistols, alt. legs
15 Pull-ups

Accessory (optional)

Seated banded row
3-4 x 15-20
Banded Lat pull down
3-4 x 15-20

Rest as needed between sets.

Strength (load)

4 Bench press, AHAP
5 Strict CTB pull-ups
3:00 Send-off

Score: total kg lifted

Accessory (optional)

3 rounds of:
ME ring support hold (goal is 20-30sec)
30-60s rest
ME pull-up hold (goal is 20sec+)
30-60s rest
ME Handstand hold (goal is 30sec)

Rest as needed between rounds.

AMRAP in 15 minutes of:
9 Deadlifts 70/45kg
12 Push-ups
15 Box jumps 24"/20"

For time:

15 Deadlifts 140/90kg

then 10 rounds of
- 5 Pull-ups
- 10 Push-ups
- 15 Squats

15 Deadlifts 140/90kg

Clean + Front squat + Jerk. Heaviest complex of the day in 15 minutes.

For time:
21 TGU, Right hand 32/24kg
50 KBS 32/24kg
21 HSPU
50 KBS 32/24kg
21 HSPU
50 KBS 32/24kg
21 TGU, Left hand 32/24kg

TC: 35 minutes.

Metcon (time)

With partner 7 rounds (each) for time:
5 Push press 80/55kg
12 CTB pull-ups

*You go, I go.

Timecap: 22 minutes

Accessory:
3 rounds of:
10 DB Bench press
10 DB Renegade row
5/5 Seated 1-arm DB press

Rest 1min between movements.
Choose moderate/heavy weight.

"Metcon (quality)

14 minutes for quality:
20/15 Calories row
10 Medball cleans
5+5 Thoracic bridges

1:00 Rest

14 minutes for quality:
20/15 Calories bike
10 Plate GTOH
5+5 “hip flow”
"

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"Palauttava harjoitus.

Tämän harjoituksen tarkoitus on palautella vartaloa kovista harjoituksista, joten valitse sellainen vauhti, jolla koet ettei harjoituksessa ole henkistä tai psyykkistä stressiä yhtään.

Hyvin onnistunut harjoitus näyttäytyy siten, että sinulla on hyvä hiki ja että lihaksissa on miellyttävä/vetreä tuntuma tehdyistä liikkeistä. "

Metcon (reps)

AMRAP in 4 minutes of:
15 Deadlifts 100/70
15 HSPU

Rest 2 minutes

AMRAP in 4 minutes of:
10 Deadlifts 120/80kg
10 Strict HSPU

Rest 2 minutes

AMRAP in 4 minutes of:
5 Deadlifts 140/90kg
5 Strict deficit HSPU (20/10kg plates)