50-40-30-20-10
AIR SQUAT
DU

4-5 Rounds for quality;
10 dips
8 strict pull ups
10/10 tricep kick backs
10 barbell bicep curls
10 ab roll outs

Cruise through this and rest as you need to.

4x 1 Hang Power Snatch + 2 OHS, build up to max for the day

4x8 @75-80%

Paused Overhead Squat Every rep 2-3 hold on bottom.

3-3-3-3-3

Go Every 2:30

5x10 m sled pull, go heavy

Aikaa vastaan:

500m juoksua
25 leukaa
500m juoksua
15 leukaa
500m juoksua
5 leukaa

TC: 20min

“Gauntlet” as a partner WOD. “I Go, You Go”

30min AMRAP:

Jackie +
Karabell +
AMRAP of Cindy

So the order of this workout is:
Row 1000m
50 Thruster 20/15kg
30 Pull-Up

Then

10 rounds:
3 Power Snatch 60/40kg
15 Wallball

Then

AMRAP of “Cindy” in the remaining 30 minutes.

Round of Cindy is:
5 Pull-Up
10 Push-Up
15 Air Squat

This is another partner WOD. Your score is the number of Cindy reps. Scale if needed.

If you do this alone, do it Rxd and find out how far you can go.

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Corework of your choice.

week 1/6
Built up
10 reps 55%
7 reps 60%
5 reps 65%
4 x 3 reps
up to 70 % of 1 Rm

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Stimulus:
Build strength and control in the bottom position
Improve posture and core stability under load
RPE: 6–7, Controlled effort , so focus on movement quality
Coach tip:
Stay tight during the pause
Keep elbows high throughout the lift

Deadlift

3 x 2 @ 80%
1 x 2 @ 85%
3 x 1 @ 90-95%

Go Every 3:00