E3MOM x10:
a) 3x3x5 power snatch (tng)*
b) 1,5-2,5 min easy-moderate machine (everyone works full time)

*3 hlön tiimit, tehdään kolme "aaltoa" 5 tempauksen tng sarjoja eli 1. tiimin jäsen tekee tempaukset, kun hän on valmis, 2. tiimin jäsen tekee omat ja viimeisenä 3. jäsen omat. Tämän jälkeen 1. aloittaa uuden aallon. Tee yksi intervalli samoilla painoilla, voit nostaa painoja kierrosten välillä.

RPE 7-8

Jos 2 hlön tiimejä, toisen nostajan jälkeen 10-15s tauko.

Tulos tempauksen painot.

E2MOM x8, alt. between a & b:
a) 9 bench press
b) 9 chin up (vastaote) / 1-2 leg or partner assisted chin up
- rir 2-0 in both movements, no failures

Merkkaa tähän leuanvetotulos.

4 Rounds
New start every 4th minute

15-20/13-15 Calories
9 Burpee Box Jump Overs
4 Heavy Single Arm Devils Press

20min for Quality
16 Alt Seated Shoulder Press
12 Banded Biceps Curls
8 LU Raises
30m Walking lunges

AMRAP 40

1000m BikeErg
Movement from the list below (in order)
500m SkiErg / 500m Row

– 2:00 BikeErg @ easy between rounds –

1 – 60m DB Walking lunges @ 32.5/22.5kg
2 – 50 Wall balls @ 9/6kg
3 - 40 Toes-to-rings
4 – 30 Box jump overs, 24/20″ (step down)
5 - 20 Single arm DB devil’s presses, alt @ 32.5/22.5kg
* Single DB on the lunges, behind the neck or on the shoulder

Flow. Round 1 = 1000m BikeErg + 60m DB WL + 500m SkiErg/ Row. Round 2 = 1000m BikeErg + 50 WB + 500m SkiErg/ Row etc.

Overview. This is a long AMRAP broken into up to 5 different rounds. There’s a different movement each round, sandwiched between the Bike and the Ski. Move through these in order = you’ll finish with devil’s presses (if you’re fast enough).
The intent with the (active) recovery between rounds is to a) maintain intensity and, b) develop your recovery ability.
Adaptation. Improve your aerobic capacity and lactate clearance in a sports-specific context.
Pace. Consistency is king here = always be moving. Fast pace you can maintain for 40-minutes with short breaks.
Session RPE/Feel. 7-8/10, you should feel that you could do a little bit more at the end when you finish the AMRAP

5 rounds of; go every 90s. x 6 (45 min.)

1. DU x 100/ SU x 200
2. Farmers carry 60m @2x32/24kg
3. Burpee tucked jumps x 12-15
4. BB Back rack lunges @20/15kg x 20
5. Ski 250m
6. Rest

21-15-9
Thrusters 40kg
pullups

4-5sets:

20-30s On / 45s off
1) chin over rings
2) ring support
3) bottom of ring dip
4) hollow

TARGET MOVE WELL / 2-5s MORE THAN LAST WEEK

9 sets:

4x2 snatch 70-80%
5x1 snatch 80-90%

3 squat snatches

Scaled WOD
7 sets for load:
3 power snatch + overhead squat