For Time :

Row 1000m, without strap

Maastaveto 7-5-3 V2
Säkin nosto olalle 1x6 + 1x3

WARM-UP

12-15 minutes for quality & minimum rest of:
:45s row/bike/ski
20 Lunges
8 Snatch grip upright rows
6 Overhead squats
4 Slow snatches
3-5 High box jumps
10-20 Scorpion stretches
10-20 Iron cross stretches

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HANG POWER SNATCH

Every minute on the minute for 10:00 minutes of: Snatch pull + low hang power snatch (moderate)
• Add weight every 2 sets if the lifts are good.

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POWER CLEAN & POWER JERK

Every minute on the minute for 10:00 minutes of: Clean pull + Floating clean + 2 push jerks (moderate)
- Add weight every 2 sets if the lifts are good.

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STRENGTH

Bamboo overhead squats,
Build up to a moderate weight in a set of 6 bamboo overhead squats.

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ACCESSORY

3 Rounds of:
8-12 Bent over row
8-12 Dual dumbbell bench press
10+10 Split stance medball slams
10+10 Offset weighted split squats
15 Seated behind the neck tricep extensions

Warm Up
3 rounds
1 min row or air bike
10 sots press with stick/light barbell
20 band pull aparts/face pulls etc
15 V-Ups

Strenght
Pocket Snatch + Hang Snatch + Snatch 5-7x1+1+1reps@60-70%
rest 1.5-2.5 min bwn sets
Flat Foot Snatch Pull 3x3reps@90-100% of 1rm.
rest 1.5-2.5 min bwn sets
Back Squat 5+5+(5-10) reps @60-80% of 1rm. (last time this 5+5+(5-10 reps)
rest 2-3 min bwn sets

Metcon
3 rounds for time
10-15 Toes to bars
10-15m hs walk or 3-4 wall walks
8/10 tng power snatch @25/35kg (masters 45+ 8 reps)
tavoite aika 6-8 min ja tarkoitus on mennä reippaalla vauhdilla läpi 85-90% effort.

Optional Accessory Work
2-3x12-15 american kb swings
2-3x12-15 heavy wall ball shots
3-4x40-60sec sandbag bear hug hold
rest as needed

Emom 50

1) Kone
2) Kone
3) 6+6 Yhden jalan mave
4) 6+6 Sivukyykky
5) 6+6 Ristilinkkari

5 rounds for quality:
10 Barbell Bent Over Rows
15 Single DB Skull Crushers
10 Barbell Bicep Curls
- Choose load
- Rest as needed btw movements

EMOM 12:
Odd: 5 TnG Power Cleans 50/35kg
Even: 10 WB 9/6kg

EMOM x 8 MINUTES
Complete Gymnastics Option;
A) 2-3 Strict Pull-Ups/ negative Pull ups
B) 1-2 Strict Chest to Bars
C) 1 Strict Ring Muscle-Up

Deadlift

8-8-6-6-4-4

Go Every 3:00

E90s - 4 rounds:
a) 8-12+8-12 alt. iso-hold db bench press
b) 8-12+8-12 kb gorilla row
c) 6-10 ring bicep curl + 6-10 ring face pull
d) 10-15 front squat (bar from rack, one set)
e) 10 hollow rock + 10-20s hollow hold

Työaikatavoite noin 45-60s / intervalli.
Huomioita: E:n voi tehdä joko paloitellen rockit ja pidot erikseen tai sitten tehdä molemmat putkeen.
Rasittavuus: RPE 7-8