"Sicko Mode"
For Time:
21/15 Calorie Row
21/15 Calorie Assault Bike
15/12 Calorie Row
15/12 Calorie Assault Bike
9 Calorie Row
9 Calorie Assault Bike ...
Directly into:
21 Hang Clusters (135/95)

5 sets of:
Back Squat 3 x 3 @20X0 + 2 x 3 @21X0 HUOM! Stoppi pohjassa!
Rest 10 s.
Box Jump x 3 korkea
Rest 3 min
Loads 82+ % of 1RM

Build up to a heavy single power snatch for the day.

Jos 1RM tulee helposti vastaan, niin ota treeni tekniikkaharjoittelun kannalta.

"Water Break"
Part #1
AMRAP 4:00
27 Hang Power Cleans (95/65)
27 Lateral Burpees Over Rower
27/21 Calorie Row

Rest 4:00
"Water Break"
Part #2
AMRAP 4:00
21 Hang Power Cleans (115/85)
21 Lateral Burpees Over Rower
21/15 Calorie Row

Rest 4:00
"Water Break"
Part #3
AMRAP 4:00
15 Hang Power Cleans (135/95)
15 Lateral Burpees Over Rower
15/12 Calorie Row

For Time:
50 Power Cleans 70/50kg

On the Minute: 5 Toes to Bar

1 Attempt for Max Repetitions

4 Rounds of 40s on/20s off:

1a) Wall Balls (20/14 lbs)
1b) Hand Release Push-ups
1c) Barbell Sumo Deadlift High Pull (35/25 kg)
1d) KB Windmills (24/16 kg) (alternate sides each round)

*Score = total reps

On the 1:30 x 7 Sets:
1 Snatch Pull
1 Low Hang Power Snatch

Deload week conditioning WOD

25 min for quality @60-70% effort:

Run 400m
Hang DB single arm snatches 16 reps (8/8)
DU 50 reps
Hang DB single arm C&J 16 reps (8/8)
Rest 30 sec

DB 20-22 / 12-16 kg

No result, quality only.

Row & box step overs

33-27-21-15-9 reps for time of:

Calories row

Weighted box step overs. Use only one dumbbell or kettlebell. Choose weight.

TC: 20 min

Vuorottele liikkeitä; ensin souda 33 cal ja sen jälkeen 33 reps boxin ylityksiä. jne. Kuulan / käsipainon kannattelu vapaavalintaisella tyylillä.