A) In a 6min window
35/28 Cal Row
400m Run
+
Max Cal Row in the remaining time

3min rest

B) AMRAP 6
5/5 Hammers Curls
5/5 Renegade Rows
20/20 Russian Twists

3min rest

C) AMRAP 6
12/9 Cal Bike
12 Wall Balls
12 KB Swings 24/16kg

3min rest

D) In a 6min window
Run 600m
+
AMRAP in the remaining time of
5/5 Single Arm Standing Bent over Rows
5/5 Single Arm Shoulder to Overhead

3min rest

E) EMOM 6
(40sec ON/20sec OFF)
1) Cal SkiErg
2) Single Leg V-ups

Front squat 4 x 6, 2-3 min rest

6x6, last set 2x reps or "till failure

How did it go?

A) Snatch singles.

Build up to a heavy single snatch. Max out.
You are allowed 3 failures before calling it quits.

B) Back squat open set

Use 94-100% weight and do a single set of as many reps as possible of back squats. Rep range 2-10 reps.
If you don’t know your 1RM, then use a heavy weight you feel confident in hitting around 3-8 reps max.

Use Epley’s formula to calculate new 1RM estimate

(Weight x Reps x 0,0333) + Weight
= Estimated 1 rep max

Metcon (time)

5km row for time.

Lähtötasotesti. Seuraava sykli Engine Bias -harjoittelua rakentuu 5000m soudun ajan parantamiseksi. Ota talteen aika sekä avg. pace 500m:lle.

A) Muscle snatch 4 sets of 3 @ 70%
- Prosentti muscle snatchin maksimista

B) Tempaus 5cm korokkeelta (nostaja seisoo 10kg kiekkojen päällä)
4 x 2 @ 75-80%
- ei tng
- Ei saa päästää irti tangosta

C) Snatch pull ykkösillä 100% asti.

D) Back squats 3 sets of 5 @ 55%
- kaikki kyykyt paussilla

A) Snatch

Tempaus kakkosia, nousu raskaaseen painoon.
2 x sama paino ennen lisäämistä
Ei tng, ei pudottamista.

B) Snatch pulls

4 sets of 3 snatch hi-pulls 5cm korokkeella seisoen @90%

C) Squats

6 x 3/6 @ 85%
* Painot lasketaan 90% etukyykyn arviosta.
* Ensin neljä etukyykkyä ja heti perään kahdeksan takakyykkyä.

Finisher:
3-4 rounds of:
2-3 Seated weighted box jumps.
*Lähtö istuma-asennosta, käsipainot vartalon sivuilla suorilla käsillä.
5+5 Windmill, 10s paussi alhaalla - hyvä tuntuma
Lepo 1:00-2:00 min kierrosten välillä.

A) Snatch complex:
Snatch pull + Snatch + High hang snatch,
Nousu raskaaseen, mutta hyvin liikkuvaan painoon

B) Close grip snatch

Close grip snatch, 5 sets of 3 @65-70% (snatch 1rm)

A) Snatch

Snatch, 4-5 x 1 @90-94%

B) Hang snatch

Hang snatch, heavy single of the day

C) Squats

Back squat, 3-5 x 1 @ 87-92%

With partner AMRAP in 20 minutes of:
Row 500m
ME thrusters 50/35kg

*One partner rows, while the other one does as many thrusters as he/she can before partner one is finished with the rowing.