3-4sets:

6+6 bulgarian split squat
12+12 kb side bend

Front squat 5x1
– nouseva paino
– lepo 3-4min

5 Rounds for time with a Partner:
24 Double Unders*
19 Toes to Bar
2 Clean and Jerks @85/60kg
400 Meter Run / 1+½ Stairs / 500m Row*

*Double-unders and the Run are done at the same time. Do not move on to the next movement until both partners finish (i.e. both partners do the 24 reps of DU each round).
*Toes to bar and Clean and jerks are done as one person working at a time. The number of reps is what EACH person needs to do (so 19 T2B each per person per round, split however). This is a bit different than our normal partner WODs
- Cap 30:00

In 15 min Find max:
Power clean + split jerk

A) Bench press
4 x 6 x 70% / go every 3 minutes

B) 4 rounds
10 med ball chest passes to floor
5 clapping hand release push-ups

*Rest 90 seconds between movements and
sets.

EMOM 36

1 Minute : 4 BMU / 4 CTB / 4 Pull-Ups
2 Minute : 12 DB Snatch, alternating 22,5/15kg
3 Minute : 20 Wallball Shots 20/14p
4 Minute : 8 Strict Handstand Push-Ups
5 Minute : Bike 18/12 Calories
6 Minute : Rest

Back squat (Wendler week 8 deload)

Set 1: 40% x 5
Set 2: 50% x 5
Set 3: 60% x 5

The % are calculated from 90% of your 1RM!

*Viimeinen deload Wendlerissä ennen vikaa sykliä!
* Ensi viikolla taas nousee painot!

HELEN

3rounds:
400m run
21 kbs@24/16kg
12 pull up

Target under 9min, Time cap 13min

E3M x 5

60m Shuttle run
6 Bar muscle up
60m Shuttle run

Rpe 3 Tavoite: - Kehittää bar muscle up kapasiteettia hallitussa hengästymisessä. Suoritus: - Tasainen rytmi koko treenin ajan. - Ei failure sarjoja. Tekniikka: - Hallitut sarjat. - Laatu ennen määrää. Tärkeää: - Älä aloita liian kovaa. - Skaalaa ennen kuin tekniikka hajoaa Skaalaukset: Shuttle run - matka Bar mu - reps - banded - jumping

Push jerk
4x5