For time:
21 thrusters (30/42,5 kg)
3 rope climbs
15 thrusters
2 rope climbs
9 thrusters
1 rope climb

Scaled WOD
For time:
21 thrusters (15/20 kg)
3 rope pull-to-stands
15 thrusters
2 rope pull-to-stands
9 thrusters
1 rope pull-to-stand

Clean & Jerk
0:00, 2:00, 4:00, 6:00, 8:00, 10:00

Max 60% clean 1RM

(Push Jerk / Split Jerk)

Teknisesti hyviä toistoja. Kevyt/ Keskiraskas.

Split Jerk
3x2 (80-90%)
- Based off 1RM Clean & Jerk. If no 1RM, complete sets at RPE 8-9.

EMOM 10 mins
odd: HS hold x 20-30"
even: TNG Deadlift x 5 @moderate across all sets ( 70%-75%)

Emom 21

1) 1-10 Omavalintainen vetävä voimisteluliike: MU/ pullover/ köysi...
2) 10-40 Cross over-/ tripla-/ tupla-/rytmihyppy...
3) Lepo

1) Squat Or Power Clean
1x2 (80%)
1x2 (85%)
3x1 (90%)
Based off 1RM Clean & Jerk. If no 1RM complete sets at RPE 8-9.

2) Clean Pulls
3x2 (100%)
Based off 1RM Clean & Jerk. If no 1RM complete sets at RPE 10.

Power Snatch for load:
#1: 5 reps

"SUDDEN IMPACT" PERFORMANCE
FOR TIME
30 Toes to Bar
60 Hang Squat Cleans @42.5/30kg
30 Toes to Bar

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"SUDDEN IMPACT'' FITNESS
FOR TIME
30 Kipping Knee Raises
60 Hang Power Cleans @ light
30 Kipping Knee Raises

• RPE 9
• Video: https://vimeo.com/848310995?share=copy

AMRAP x 20 MINUTES
20/15 Cal Bike/Row/Ski
20 Sit-Ups
5+ Up-Down Box Step/Climb Overs @ HIGH
Box reps increase by 3 each round. 5/8/11/14 etc
RPE 5

OPTIONAL COOL DOWN
5-10 MIN YOGA FLOW...
Up Dog to Down Dog
3-Legged Dog
Cat/Cows
Child's Pose
Rebound Pose

WORKOUT OF THE DAY:

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Metcon (time)

”Michael”

3 Rounds for time of:
800m Run
50 Back extensions
50 Sit-ups

Harjoituksen tarkoitus on kehittää vauhtikestävyyttä sekä lihaskestävyyttä. Tavoite on tehdä annetut liikkeet ja toistomäärät mahdollisimman nopeasti.

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WARM-UP:

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2 Rounds of:
800m light jog
20m Hamstring stretches
20m Hip stretches
20m Over the hurdles
20m Back extensions
20 Sit-ups