Pause Back Squat (2 sec pause) 5x3 @72,5%+

For Time:
1 Mile Run
60 Reverse Deficit Lunges (front foot on a 20kg plate, lunge backwards)
50 Pull-ups
40 Bar Facing Burpees
30 Power Snatches 40/30kg

Time cap: 25min

Jump 'n' snatch Minutes 9 - 15

Snatch 1 RM

*8 box jump overia (per henkilö) ennen jokaista nostoa

Käyttäkää kahta tankoa ja kahta boksia. Muscle, power ja squat snatch ovat kaikki sallittuja. Kumpikin saa nostaa omaan tahtiin.

Tulos on molempien kisaajien parhaan hyväksytyn tempauksen kilot laskettuna yhteen.

Metcon (reps)

8 rounds:
30” ME calories bike
90” rest

8 rounds:
30” ME calories row
90” rest

Extra:
Spend 10-20 min stretching/rolling!

Metcon (time)

”Eva”

5 rounds for time of:
800 meter run
30 KBS 32/24kg
30 pull-ups

Timecap: 40 minutes

Weightlifting - Jerk

Build up to a heavy jerk double with a 3 count stop at catch.

Accessory:

Barbell rollout, 4-5 sets of 10-15 reps.
Plank on rings, 4-5 sets of 15-30s/arm.

Metcon (time)

For time:
50 Thrusters 42,5/30kg

Timecap: 6 minutes

Accessory:
Bulgarian split squat, 4-5 x 10/10 - moderate
Seated box jump 4-5 x 2-3 jumps.

Metcon (time)

For time:
30/24 Calories bike
50 Goblet squats 32/24kg
30/24 calories row

Timecap: 6 minutes

Accessory:
Stiff legged deadlifts, 4 x 10 - Heavy. Every 2:00
Reverse hyper, 3-4 x 10 - Heavy. Every 2:00

Strength (load)

Build up to a heavy set of 3 front squats

Metcon (time)

With partner 4 rounds for time:

P1) 50 Double-unders
P2) 10 DB deadlifts
10m Weighted lunge
10 DB Front squats

*Choose heavyish DB’s. Timecap: 13 minutes

Accessory:
3-4 Rounds of
8 Banded deadlifts - moderate
8+8 Weighted box step-ups - heavy