Penkki 1x90%

Stoppi-penkki 1x75%
-3s stoppi

Vipunostot maaten 3x20
-kevyt/venyttävä

Yhden käden kulmasoutu 3x20 / käsi

Kiertäjät kyljellään 3x20 / käsi

Rx´d

For time:
150 DU
15 bmu
100 wallball
15 bmu
150 DU

Scaled

For time:
75 DU / or 150 SU
15 pull up
75 wallball
15 pull up
75 DU / or 150 SU

0:00–11:00 “Goes to bar”

10 synckro DB maastaveto + maksimi toistot varpaat tankoon
00:00–01:00
01:00–02:00
02:00–03:00
03:00–04:00
04:00–05:00
Yhteensä varpaat tankoon =

05:00–06:00 LEPO

5 varpaat tankoon + maksimi toistot synckro DB maastaveto
06:00–07:00
07:00–08:00
08:00–09:00
09:00–10:00
10:00–11:00
Yhteensä DB maastaveto =
Toistotot yhteensä:

11:00–13:00 Lepo

Painot

RX: 2 x 15/22,5kg
Skaalattttu: 2 x 10/15kg, polviennosto
Alle 18v, 50-59, 60+ 2 x 10/15kg
Skaalattu: 2 x 5/10kg polviennosto

WARM-UP

3-5 Min erg of choice.
Then 2 x 5 each movement:
Muscle snatch from hips
No feet hang muscle snatch
No feet hang power snatch with pause @ catch
No feet hang power snatch with pause @ catch + squat
Snatch with pause @ knee and catch

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SNATCH

Primer:
5 x (Snatch pull + Floating low hang snatch + Snatch).
Climbing weight.

Worksets.
Build up to a heavy single @ 85-90%
12:00 minutes.

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CLEAN AND JERK

Primer:
5 x (Clean pull + Floating low hang clean + Front squat + Jerk).
Climbing weight.

Worksets:
Build up to a heavy single @ 85-90%
12:00 minutes.

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STRENGTH

Clean deadlift,
3 sets of 3 @ RPE 8
(Approx. 105-115% of clean 1RM or Front squat 1RM) Rest 2:00 min between sets.

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(OPTIONAL) BONUS

Overhead squat,
3 x 5 @ RPE 8

Snatch grip bent over row,
3 x 8 @ RPE 8

Core:
3 Rounds of:
1:00 min Weighted plank hold
1:00 min Barbell sidebends.

AMRAP 9 spine
5-10 Back roll (dragon)
10 Weighted thoracic extension with WB
5+5 Thoracic rotation from lunge position + band

AMRAP 9 hip
5+5 Single leg glute bridge + window wiper
5-10/side Hip flexors on box
45sec 90/90 Hip rotations
45/45sec Ankle mob. on bench

AMRAP 9 shoulder
10 Shoulder flexion on squat
10 Crab extension
10 Cuban press prone
45sec Passive wrist flexion + active finger flexion

AMRAP 5 neck
30s Neck CAR
10+10 Banded neck tucks + rotation

EMOM x 32-40

1) bike
2) 5-10 hspu
3) ski
4) 5-10 ttb

easy pace machine / big sets gymnastics, not all out reps

EMOM x 10

1 hang snatch above knee + 1 hang snatch below knee

60-70%, BE FAST !!

RX:
EMOM30
1) 14/11 cal ergo
2) 3-6 Bar MU
3) 8-10 burpee box jump over
4) 14/11 cal ergo
5) 12-16 pistol squat alt.
6) REST

Scaled:
EMOM30
1) 12/9 cal ergo
2) 10-15 C2B/pull up
3) 6-8 burpee box jump over
4) 12/9 cal ergo
5) 10-12 pistol squat alt.
6) REST

RPE 4-4.5

For time with a partner (YGIG)

10 power clean 70/50kg
20m HS Walk

30 DB Snatch 22,5/17,5 kg

40 T2B (scaled 20)

50 WB

40 T2B (scaled 20)

30 DB snatch 22,5/17,5 kg

20 m Hs Walk
10 Power clean 70/50kg

REST 5 min

200 DU

100 m partner carry / HEAVY D-ball carry

80 sit up

40 Pull up

30 HSPU (scaled 20)

20 cal ROW

10 BMU / rMU /C2B

20 cal ROW

30 HSPU (scaled 20)

40 pull up

80 sit up

100 m partner carry / HEAVY D-ball carry

200 DU

TC: 50 min

8x
New Interval every 5th minute
Each for time

Alt. A and B (4 of each)

A) 30/25 Cal. Row
12 Deadlifts 100/70kg
8 Box Jumps

B) 25/20 Cal. "Bike”
15 Wall Balls
10 Burpees