Back squat 6x8

12min Time Cap
Find Heavy of The Day
Macho Man Complex

(3 PC + 3 FS + 3 STOH)

(Valitettavasti wodconnectissa ei ole macho mania, joten kirjautuu sinne: 1 power clean, 1 front squat, 1 jerk.)

*pp flat footed/full foot & don't do this Touch & Go -style!

2+4@barbell, 2+4@up to 98%, then DROP SETS 3x1x[2+4]@-10%, sp-%, rest btw sets 2min

Pk:

1h 20 min
2 min kävely
3 min juoksu
Liikkuvuus

EMOM`20
1. oikea nivunen + pakara
2. vasen nivunen + pakara
3. 30s+30s korkea, matala lankku
4. 30s etureidet + 30s takareidet
5. lonkan koukistaja vaihda jalka joka kierrokselle

Warm Up
3-5 min of cardio machine work as overall warm up for body
Band Pulls + Banded Hip Activation
then 3 rounds of snatch barbell warm up
1st round) 5 snatch pull + 5 hip muscle snatch + 5 snatch landing
2nd round) 5 snatch RDL + 5 hip muscle snatch + 5 ohs
3rd round) 5 snatch high pull + 5 hip power snatch + 5 snatch drop

Weightlifting
3x1 snatch high pull + 1 power snatch + 1 snatch balance + 1 squat snatch @35-50%
3x1 power snatch + 1 snatch balance + 1 squat snatches @60-70%
3x3 reps of snatches as you like @75-85% of 1rm
rest as needed bwn sets

Strenght
Back Squat 4x8 reps@65-70-75-80% of 1rm
rest as needed bwn sets

Metcon
5x2 OR 3 min emom / 1 min rest bwn emom's
3 power clean
3 front squat
3 push jerk
Elite 80/55kg
RX 70/47.5kg
Masters 60/42.5kg
Scaled 52.5/35kg

Endurance:

Pair workout:

A) 12min
30cal row
2 rounds cindy
20cal row
2 rounds cindy
10cal row
2 rounds cindy

B) 12min
75 thrusters (15/20kg)
100 KBS (16/24kg)
150 DU (300SU)

C) 12min
5 burpees
100m run
5 wall ball
*full rounds, you go I go

2min rest between A/B/C

Pk

1h 20min
2 min kävely
3 min juoksu
Liikkuvuus

EMOM’20
1. Oikea jalka Lonkankoukistaja + Takareisi
2. Vasen jalka Lonkankoukistaja + Takareisi
3. Kylkilankut 30s per puoli kämmen maassa tiukka paketti
4. Etureisi 30s + polven/nilkan liikkuvuus (kyykkyasennossa)
5. Vaihda puoli joka kierroksella Skorppari vatsallaan & selällään

5 kierrosta

100m Kahvakuula eturäkissä kävely
30 Yhden käden kahvakuulaheilautus
100m Kahvakuula farmari kävely
15 Kahvakuulaheilautus pään päälle
600m Juoksu

4 rounds for time
10-8-6-4 clean (anyhow)
14-12-10-8 bar over burpee
60-50-40-30 double under

Weights increase every round:
Male: 50-60-70-80kg
Female: 35-42,5-50-60kg

Warm Up
3-5 min of cardio machine work as overall warm up for body
Band Pulls + Banded Hip Activation
then 3 rounds of snatch barbell warm up
1st round) 5 snatch pull + 5 hip muscle snatch + 5 snatch landing
2nd round) 5 snatch RDL + 5 hip muscle snatch + 5 ohs
3rd round) 5 snatch high pull + 5 hip power snatch + 5 snatch drop

Weightlifting
3x1 snatch pull + 1 snatch high pull + 1 power snatch + 1 squat snatch @35-50%
3x1 snatch high pull + 1 power snatch + 1 squat snatches @60-70%
3x1 power snatch + 1 squat snatch @75-85% of 1rm
rest as needed bwn sets

Strenght
Back Squat 8+8+6+6 reps@65-70-80-85% of 1rm
rest as needed bwn sets

Metcon
3x3 OR 4 min emom / 1 min rest bwn emom's
3 power clean
3 front squat
3 push jerk
Elite 80/55kg
RX 70/47.5kg
Masters 60/42.5kg
Scaled 52.5/35kg