Warm-up:
3:00 min erg
+
2x
10 Deadlifts
10 Upright rows
5 Hang power cleans
10 Shoulder press
10 Front squats
*Tyhjä tanko

A) Clean and jerk

A) Primer: pause jerks = pause at dip, catch and recover

*Tällä syklillä työntöjä alustetaan tekemällä primer -sarjoja. Nimensä mukaisesti primer -sarjat valmistavat sinua tekemään päivän työsarjat tarkasti sekä tehokkaasti. Syklin painot tulevat olemaan vähän raskaamman puoleiset, minkä vuoksi niitä on syytä lähestyä hyvällä hermotusharjoittelulla. Primer nostoihin varataan aikaa noin 10:00 minuuttia ja niiden aikana on suotavaa nousta kuormassa kohti työsarjoja.

B) Clean and jerk worksets.

5 x (2 Cleans + 2 Front squats + Jerk @ 80-85%)

4 x 8 Pendlay row

B) Front squats

6 @ 70%
5 @74%
4x3 @79%

C) Accessory:

3x
30 Starfish crunches
15+15 Barbell side crunches

Optional:
4 sets of:
20 Standing bent over row, alt arms
15 Skull crushers

6 sets of Bench Press
Set 1: 8 @65%
Set 2: 6 @75%
Set 3: 4 @85%
Set 4: 2 @87%
Set 5: 1 @90%
Set 6: 1 @95%
Rest as needed btw sets.

Warm up
400m run /row
Then 2 rounds of
- 10 leg swings R (front to back)
- 10 leg swings L (front to back)
- 10 leg swings R (side to side)
- 10 leg swings L (side to side)
Then 2 rounds of
- Side high knee karaoke drill 10m e/s
- 10m Over the hurdle
- 10m Knee to chest
- 10m Figure four
- 10m Samson stretch
Then 2 rounds of
10 step back lunge
5 1 arm ring row e/s
10 banded dead bug

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1600m

100 pull up
200 push up
300 air squat

1600m

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Start and end the workout with a mile Run. Partition the Pull-Ups, Push-Ups, and Squats as needed. Use a west if you have done this workout before and used a vest during the mini progression.

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• Beginner: 63-71 minutes
• Intermediate: 47-58 minutes
• Advanced: 36-41 minutes
• Elite: <35 minutes

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If you choose to partition the reps (which is the original intent of the workout) partition them as follows: 20 rounds of 5 pull-ups, 10 push-ups, and 15 air squats.

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While this WOD is an endurance-type workout, it should be performed in approximately an hour or less. If, for example, it takes you 90+ minutes to complete, you've altered the stimulus and lost the requisite intensity - meaning you should consider scaling.

3 sets, go every 5:00
500m Row
500m Ski / 1000m Bike Erg / 20-30 Assault Bike Cals

Aim to have at least 1:00 rest each round
Effort level medium and consistent results or faster each round.
Can be done in reverse order as needed.

Extra:
Banded Pushdowns with an underhand grip: 4 x 20. Rest 60s.

3 rounds for time of
30 wall ball 20/14
15 sumo deadlift high pulls 42,5/30

You go / I go full rounds

Buy in: 2 x Stairs
Then AMRAP 25:00
5 each KB Rotational Clean
50 Meter Sled Push @Light
50 Double Unders
500 Meter Bike / 250m Row or Ski
Cash Out: 2 x Stairs

• Goal: Sustainable effort, keep KB and Sled weight light.

1) HS+HS walk 5x15s + 10m

1A) Weighted ring dips 4x2x70%
1B) Straight leg spider man push ups 3x4

3 rounds for quality of:
10/10 Bulgarian Split Squats, barbell back rack
10 Sumo Deadlift High-pulls
10 DB Pullovers
- Athlete choice on load
- Rest as needed

20-15-10
Etukyykky 84/57kg
Etunojapunnerrus
Pallonisku

Aikaraja 16min