Press

8-6-6-4

1-2 RIR

Warm Up
2 rounds
20/16 calories of rowing, add speed
5 prone ATYT's
10 cossack squats
10 glute airplanes
then 2 sets of burgener snatch warm up with barbell, 5 reps each movement.
rest 1 min bwn sets

Weightlifting
5x1 snatch pull + 1 hang power snatch + 1 low hang power snatch + 1 overhead squat 35-65% of 1rm
3-5x1+1 power snatch + hang squat snatch @70-80% of 1rm
rest as needed bwn sets

Strenght
Back Squat 10-8-6-4 reps @60-70-75-80% of 1rm
rest 2-3 min bwn sets

Metcon (ainoastaan jos et tee 5km soututestiä huomenna)
3-4 x 3 min amrap with 2 min rest bwn
30/24 calories echo bike
remaining time max calorie row

Accessory Work
2-4 sets
30-50m sandbag bear hug carrying
rest 10-20s
5 sandbag deadlifts
rest 10-20s
5 sandbag squats or 10 bear hug squats (sb on shoulder) (practise both sides at least once)
rest 2 min

FOR TIME:

21-15-9 ( Womens calories 15-12-9 )
echo calories
row calories

rest 5min

FOR TIME:

45/36 echo calories
45/36 row calories

TARGET UNDER 16MIN / TIME CAP 22MIN

EMOM x 8-12
1) machine
2) 5 rom. deadlift + 5 muscle clean + 5 power clean
3) machine
4) 3-5 strict pull up + 5-10 snowangel

4 Intervals, alt A1/A2

A1. AMRAP 6
600m Run
40m Burpee broad jumps
SkiErg for calories in the remaining time

A2. AMRAP 6
600m Run
40 Wall balls @ 9/6kg (20/14lbs), 10’ target
Row for calories in the remaining time

– Rest 2:00 between intervals –

Overview. Run / burpee or wall ball / machine intervals around threshold pace. Longer duration per interval but same volume as last week.
Adaptation. Improve efficiency and sustainable power output at or just above the anaerobic threshold. Develop the ability to maintain a strong, consistent effort across modalities, improve aerobic capacity and lactate dynamics (production/clearance) at threshold.
Effort. Challenging but sustainable for the entire 6 minutes. The run should be at a pace you could hold for 3+km. Push for fast burpees and unbroken wall balls, then the machine work should be strong but controlled – not an all-out sprint, a pace you can maintain consistently until the 6 minutes are up.
Feel. Challenging but manageable, allowing you to maintain a steady output without redlining. Aim for RPE 7-8/10.

Debrief.
– How was your pacing? Were you keeping a sustainable pace?
– Did you find one modality harder/easier than others?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

Movement options.

Burpee broad jump → 20 Burpees
Wall balls → Lighter ball as needed to keep these unbroken
SkiErg/Row → BikeErg or Air bike for calories

Upper Body Pump
5 x 10-12
Bench
Banded Pull Up

24-18-12-6 reps, for time of:
Alternating Dumbbell Hang Clean & Jerk, 22.5/15 kg
Toes-to-bar

Timecap: 15 mins

Shoulder Press

3-3-3-2-2-2-1-1-1

Go Every 2:00

"DT"
5 rounds for time of:
12 Deadlifts,
9 Hang Power Cleans,
6 Push Jerks,

Weight @ 70/47kg

Timecap : 15 mins

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

1x [ 1 Deadlift + 1 Hang Power Clean + 1 Power Jerk ], pick load

Every 1 min for 10 mins.
Weight @ 70-75%