*split jerk to the other side on the next set

2×2× 1+1@barbell, 2×2× 1+1@70%, jerk-%, rest btw sets 2min

Rive+ ylöst.
3 sarjaa
-3+1@ 70%
3 sarjaa
-1+1 @80->%

*split jerk to the other side on the next set

5@barbell, 5@50%, 3@60%, 2@70%, 1@80%...+...100+%, jerk-%, rest btw sets 2-3min

AMRAP30
(40s on/20s off)

50 plate ground to oh

50 plate jump
50 plate alt. front step lunge

50 plate jump
50 plate russian twist
50 plate jump

Rpe 3-3.5

Vauhti ja paino huomioiden rpe.

5@barbell, 5×5@RPE8, 2 reps in reserve *target 58-63%, muscle sn-%, rest btw sets 2-3min

AMRAP15:
6 BMU / 9 pull up or C2B
12 double db snatch (2x22,5 / 2x15, koutsit huom: maasta asti)
18 / 14 cal machine
- rest 60s between rounds

HUOM!
Jos BMUt / leuat kulkee, valitse koneeksi soutulaite, jotta saat pienen ristirasituksen myös selkään ennen uusia muppeja. Jos taas haluat pitää fokuksen siinä, että voit tuoda raskaampaa liikettä (esim. C2B, BMU) mukaan treeniin tai pitää fokuksen enemmän tekniikan kehittämisessä kevyessä rasituksessa voikassa, valitse jompikumpi pyöristä, jotta yläkroppa tekee vähemmän töitä ennen taukoa.

5 strict toes-to-bars
15 double-DB front squats (15/22.5 kg)
10/6-cal Ergo
– 1 person does a round, then the next person does a round.
– After each partner completes a round, add 1 calorie to the ergo.

SCALED WOD
AMRAP 20 with a partner:
5 lying toes-to-kettlebell
8 double-DB front squats
10/6-cal Ergo
– 1 person does a round, then the next person does a round.
– Maintain the same calories through all rounds.

For time

800m Run
+
10 rounds of:
3 Wall walks
6 Power snatches @ 43/30kg
9 Chest-to-bar pull-ups
12 Wall balls @ 9/6kg
+
800m Run

Time cap. 40:00

Overview. 1600m of running, 30 wall walks, 60 power snatches, 90 chest-to-bars and 120 wall balls. This is a fair bit of volume, “hidden” across multiple rounds. No single set is so hard but the work will add up over the rounds.
Strategy. Begin with a “comfortably hard” pace on the 1st 800m run. Your aim is to be able to get right into your first set of wall walks from the run.
The aim through the middle part is simply to keep moving. Big exhales during the transitions to recover (once your breathing starts to get heavy). Steady pace on the wall walks, sets or drop-and-go on the snatches, 1-3 sets (short breaks) on the chest-to-bars and wall balls unbroken.
All three movements will fatigue the shoulders so expect that fatigue to build up. Once you finish the middle part, get going with the run straight away (even slow running is faster than walking). Start to push the pace after the 1st 100-150m and hold onto your pace to the end.

Debrief.
– How was your pacing overall?
– Did you pick the right pace on the run? Could you finish with a faster 800 than you started?
– Could you effectively use the transitions as your rest and maintain your pace through all 10 rounds?
– What could you have done differently in your approach to the workout to improve upon the overall outcome?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?
Movement options.
Alternative rep scheme → 3/6/9 for the triplet
Run → Row 1000m or BikeErg 2000m
Wall walks → Strict handstand push-up → Kipping HSPU → Standing HSPU variation of choice
Power snatches → 35/25kg (75/55lbs), 30/20kg (65/45lbs), a weight you can keep moving with
Chest-to-bar pull-up → Regular pull-ups → jumping pull-ups → Ring rows
Wall balls → Lighter ball

WOD
30min for quality (A,B,A,B.....)
A: row 3min
then 3 rounds
10 air squat
10 Ring row
10 sit up

B: bike/ski 3min
then 3 rounds
10 kb swing
10 worm push up
10 lunge

1x [ 2 Snatch Pulls + 1 Squat Snatch ]
Build to daily max in 10-12 mins !
- no TNG reps

then
Every 45" x 4 sets
1x [ 1 Snatch Pull + 1 Squat Snatch ] @90% of the first part