CONDITIONING (13.8.2018)

4-6 rounds:
30sec ON, 30sec OFF (30min total)

1) KB/DB Thruster 3 for 1
2) 10m Shuttle Run
3) Double KBS (eyelevel)
4) KB Front Rack Box Step-Up
5) MU

RPE 2-3, go by feel, it is still our deload week

Loadings:
Rxd: 16/12kg
Masters: 16/12kg
Tailored: 12/8kg

Tailoring Options:

MU→ Bar MU or MU Transition with a band or Jumping MU

STRENGTH
3 rounds, rest as needed between

3 Front Squat + 5 Back Squat

RPE 3+ to 4

Try to add 5-10% compared to last week. Use rack to switch bar from front to back

Heaving. Feet remain flat against the floor throughout the movement.

Practice the following sequences with an empty barbell or very light weight:

Snatch pull
Snatch high pull
Muscle snatch
Power snatch
Snatch balance
Squat snatch

12x E90S

4x 2 power clean + 1 jerk
8 x 1 power clean + jerk

For time:

2 K row/ski erg
1 K run
2 K ski/row erg
100 DU

-if you start on rower you finish it with ski erg and other way around.

TC: 30 min

More hypertrophy work this Monday
4x10 70% or just try to add 2.5-5kg from last weeks 12’s

Partner WOD

AMRAP 20
30 Wall Balls
30 Situps
30 DB Snatches 22,5/15kg

*at minute 5 – 30 Calories
at minute 10 – 20 Burpee-Box Jumps
at minute 15 – 30 Calories

AMRAP 12
7 Chest-To-Bar Pull-Ups
7 Push Jerks @52,5/37,5kg

3 rounds
6 back squat (3sec eccentric)
- rest 15sec
12 cyclist squat with two kb`s
- rest 3min