A) Find daily max in 4 rep power clean (tng)

B) On the minute for 3min
4 power clean @75-80% 4RM
Rest 1min
On the minute for 3min
3 power clean @85-90% 4RM
Rest 1min
On the minute for 3min
2 power clean @95-100% 4RM

100-m DB suitcase carry (15/22.5 kg)
20 box jumps (51/61 cm)
20 single-arm DB push presses
– Use one dumbbell.
– Step down from the box.
– Switch hands as needed on the suitcase carries and push presses.

Scaled WOD
AMRAP 15:
100-m DB suitcase carry
15 box step ups
15 single-arm DB push presses
– Use one dumbbell.
– Step down from the box.
– Switch hands as needed on the suitcase carries and push presses.

Partner workout "Juhannustankotanssit"

For time
100 deadlift 42,5/30
100 hang power clean
100 shoulder to overhead
100 front squat
100 bar over burpee

Share reps with partner

8 rounds of:
5 Strict Pull-ups
10 Barbell Bicep Curls 40/30kg
10 Hand Release Push-ups or deficit
20 DU
10 SDHP 40/30kg
10 Bench Presses 60/40kg
20 WB 9/6kg
20 Abmat Sit-ups
Score your time, but this is NOT for time! Try to keep your rest at minimum. Goal is to get good, solid reps and keep moving with unbroken sets!!

EMOM 36 min

1. 6 MU / C2B / strict pull up
2. 6 power clean & jerk 60/42.5kg
3. 9 (strict) HSPU
4. 9 T2B
5. 12 DB Snatch 22.5/17.5kg
6. 12 Box jump over
7. 15 m hs walk / 20 Shoulder taps/ 4 ylimenoa seinälle
8. 15 GHD sit up
9. REST

RX:
EMOM20
1. 15/12 cal row
2. 10-15m hs walk
3. 2-3 rope climb
4. 10 burpee box jump over
5. rest

Scaled:
EMOM20
1. 13/9 cal row
2. 5-7.5m hs walk or 2-3 wall walk
3. 1-2 rope climb
4. 6-8 burpee box jump over
5. rest

Rpe 4

Skaalaukset: row - cal wall walk - kulma rope climb - modified rope climb burpee box jump over - reps

For time :

280 Calories Bike Erg / 250 Row / 200 Echo Bike

Athlete A) Use Machine
Athlete B) Hold Deadlift 80/60kg

You can switch as you like

TC 18

DELOAD WEEK

Outdoor workout

3 rounds
In 6min window:
400m jog
30/24 cal row
20 single arm DB shoulder to overhead 22,5/15
Rest of the time AMRAP air squat (if you have time left)

Rest 2min between the rounds

Iltatunneille kannattaa ottaa varmuuden vuoksi mukaan ulkokengät juoksuun ja sisätreenikengät. Sateen sattuessa treeni tehdään juoksua lukuunottamatta sisällä, jolloin kengät vaihdetaan eteisessä.

9 x 2 min on / 2 min off (flow a,b,c alt.)

A) 2 min:
16 DB snatch alt. @50 / 35lb
rest of time AMRAP:
burbee box jump over

B) 2 min:
14 DKB front squat 2x24 / 2x16kg
rest of time AMRAP:
row calories

C) 2 min:
50 DU / 100 SU
rest of time AMRAP:
Bike-erg / echo bike / ski calories

@RPE 4-4.5 eli saa mennä kovaa!

-> jos wodilla paljon porukkaa jakaa jengin 3 ryhmään niin välineet ja tila riittää.

4x2 Back Squat @ 80-85-90-93% of max Back Squat