RX:
For Time
400 meter Run
21 Thrusters @40/30kg
21 t2b

400 meter Run
15 Thrusters @40/30kg
15 c2b

400 meter Run
9 Thrusters @40/30kg
9 bar mu

Scaled:

For Time
400 meter Run
21 Thrusters @30/25kg
18 t2b

400 meter Run
15 Thrusters @30/25kg
15 pull up

400 meter Run
9 Thrusters @40/30kg
12 c2b

Tc 20min

Rpe 4.5

Ideana olla kova treeni. Juoksumatka pitää olla sellainen, että pystyt juoksemaan 400m alle 3min. Thruster painon pitää olla liikkuva ja pystyt tehdä sarjat 2-4 setissä. Voimisteluliikkeissä voi soveltaa toistomääriä/liikkeitä oman tason mukaan.

Skaalaukset:
Juoksu - matka
thruster - paino
t2b - t2r - leg knee raises
pull up - jumping c2b - jumping bmu

Warm Up
2 rounds
2 min cardio machine
12-16 pause hip bridges / 8+8 pause single leg hip bridges
6-8 burpees
12 tempo goblet squats

Strenght
Build to heavy 3-5 rep set on Back Squat
2x6-8reps@35-50% and 4x3-5reps @60-90% of 1rm. On last set 0-1 RIR.
rest 1-2 min bwn 6-8's and 2-4 min bwn 3-5 reps.

Metcon
Alt time full round with partner
12/9 calories air bike or 15/12 calories bike erg
9 double db deadlifts
7 hang db power cleans
5 db push presses
perform 4 sets each person!
Go fast on each round but dont start too fast!

WU: AMRAP8:
45s erg
10 squat rotations
8 V-up / tuck up
8 KB cyclist squat (2-3s down)
10 plank toe touches alt.

A) Bar muscle-up practise

B) Every 6min for 3 rounds
27/20 cal row
15 KB swing 24/16
10 DB box step-over 22,5/15
5 burpee bar muscle-up

*Target time 4min

Mobility

5 x 8 rep AHAFA

Every 45 secs for 7:30

1x [ 1 Power Clean + 1 Front Squat ],
First build to a medium heavy weight then keep the same across all sets!

15-12-9-6-3
Lateral burpees over the bar
5-4-3-2-1
Squat snatches (55/85 kg)

Scaled WOD
For time:
10-8-6-4-2
burpees
5-4-3-2-1
Hang power snatches

EMOM x 8-12
1) machine
2) 5 snatch pull + 5 hang muscle snatch + 5 hang power snatch
3) machine
4) 5 snatch grip push press + 5 snatch balance + 5 OHS

3 Rounds of
12 Shoulder to Overhead 60/40kg
15 Pullups
18 Box Jumps