WORKOUT OF THE DAY:

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Metcon (time)
21-15-9 reps for time:
Rucksack thrusters
Burpees

Harjoituksen tarkoitus on voimakestävyyden parantaminen.
Harjoituksen tavoite on tehdä kolme kierrosta thrusterita ja burpeita aikaa vastaan. Lastaa reppuun sen verran painoa, että voit tehdä thrusterit putkeen.

Räätälöinti:
* Tyhjä reppu tai ilman välinettä kädet suoraksi
* Burpeet vähemmäksi. Esimerkiksi 15-12-9 tai 12-9-6

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WARM-UP:

1 hang snatch + snatch + ohs

In 25 min build up to max 60-65% then
4 x complex @ that weight

4 supersets of:
5 narrow grip bench press
3-4 weighted chin up

• leave two reps in the tank
• rest 2min btw sets

50 - 40 - 30 - 20 - 10
Double unders
Russian twists 15/10 kg

Timecap 10 min

Every 75sec x 12 alternating

• 200m row
• 40m sled push
• 200m run
• rest

Go all out in every set!!

3 x 3 (use 100% of 1RM Clean)

3 Minutes on: 2 off (6 Rounds)
2 rounds of Mary
5 hspu
10 pistols
15 pull ups
Max Wall balls.

Score is max number of wall balls.

So 2 rounds of Mary then AMRAP wall ball.

Always start from the beginning.

Scale pull ups; reduce reps, jumping or ring rows

1 snatch pull and 1 squat snatch
Build up to a solid max for the day

Weighted pull up 5 x 3

• rest 3min between sets
• same weight in all sets

Every 4 min for 16 minutes (4 rounds)
15-25 wall ball
10-15 burpee box jumps /step up
dont use over 3 min for work