For time Rx´d

15-12-9
thruster @42,5/30kg
pull up

Rest 5min

12-9-6
thruster @50/35kg
9-6-3
bmu

Rest 5min

9-6-3
thruster @60/40kg
3-2-1
rope climb

Targets under 4min, Time caps 7min / Scale weight or rep scheme if needed / Kolme korkean intensiteetin harjoitusta 5minuutin levoilla, Haasta itseäsi, mutta ajattele myös kokonaisuutta, kuinka pystyt pitämäään kovan tahdin jokaisessa osiossa.

9min tanko pumppia 20/15kg

9 kulmasoutu
9 sumomaastaveto
9 korkea veto
9 hauiskääntö
9 raaka rinnalleveto riipusta + työntö

Rest day - what did you do?

For quality for 20min:
2 x 10m loikkia
- Joka toinen kierros 2x10m tasajalkaloikkia, joka toinen kierros 2x10m sivuloikkia. Kävelypalautukset.
5-10 pull up in 1-2 sets (strict, kipping, butterfly ok)
45-60s jump rope (anyhow)
20-30s wall supported HS hold

Rasittavuus: Omaan tahtiin, RPE 6-7.
Tarkoitus: Fokus tekniikkaan ja ylläpidettäviin sarjapituuksiin niin leuoissa kuin naruhypyissä, pyri lopettamaan omilla ehdoillasi ennen kuin stiplaat / tekniikka hajoaa. Hyvä hetki siis treenata omia heikkouksia.

Partner WORKOUT

In 35 mins
2 rounds
20 Devil’s clean @2x22,5/15kg
50/50 Double under each
20 DB STOH
50/50 DU each
20 Renegade row + push up
50/50 Du each

Rest 3 mins

Remaining time :
10 Wall ball @9/6kg
20m Dumbell Farmer carry
20 wall ball
40m Dumbell
30 wall ball
60m Dumbell Farmer carry
40 wall ball
80m Dumbell Farmer carry
.
.
.
You must change person After Every 20m carry, except the first set!
In the first part the dumbell work is YGIG!

IN TEAMS OF 2
FOR TIME
6 ROUNDS
60 Double Unders or Single Unders
20 DB Goblet Alt. Box Step-Ups@22,5/15kg
20 Sit-Ups
-Immediately Into-
6 ROUNDS
40 Double Unders or Single Unders
12 DB Goblet Alt. Box Step-Ups
15 Sit-Ups
-Immediately Into-
6 ROUNDS
30 Double Unders or Single Unders
8 DB Goblet Alt. Box Step-Ups
10 Sit-Ups

Timecap: 35 mins
P1 works through a full round while P2 completes easy rowing/jogging. Once a full round is complete switch.
Partners will complete 6 rounds total in each section of the workout.

Running o´clock

For time :

21-15-9
Thruster 30/20kg
Burpees

...into, in minutes 8 - 15 Building Heavy Thruster Set of 3

Rest 3 Minutes

AMRAP 8

8 Power Cleans @ 80% OF Heavy Thruster OTD
3 STOH @ 80% OF Heavy Thruster OTD
30 Air Squats

Score : Time, Kilos & Reps

SNATCH

Snatch complex:
Snatch Deadlift + Snatch + Hi-hang snatch
Build up to a heavy, but fast weight in 12:00 minutes.

Clean grip snatch,
5 sets of 3, moderate.

---

CONDITIONING

15-12-9 Reps for quality & minimum rest of:
- Back rack lunges
- Snatch grip push press
- High box jumps

Warm Up
Band Pulls + Banded Hip Activation
then
3 sets : 40s easy row + 20s moderate row + 10s fast row with 20s rest bwn sets

Metcon
4x30/24 calories rowing @mod + mod/fast and 2xfast pace (eli karkeesti niin et 5km pr pacea vähän
hitaammalla aloita ja vikat 2x vedä 2km pr pacella tai vähän sen alle)
Rest 1:1 bwn sets

Weightlifting
Flat Foot Snatch 3x5reps@35-50%
Slow Snatch + Snatch 5x1+2reps@60-70% (can be power or squat)
Power Clean + Push Press + Squat Clean + Split Jerk 3x1+1+1+1 reps@35-50%
Power Clean + Squat Clean + Push Jerk + Split Jerk 5x1+1+1+1reps@60-70%
rest 1-2 min bwn sets, sharp lifts with good techniques/focus on quality and skill also.

Accessory Work
3x3+3 kb or db turkish get ups @light/moderate weights.
rest 1-2 min bwn sets