TEAMs of 2
RELAY STYLE ( 5 rounds each person )
For time:
10 rounds of:
1 Squat Snatch, 70/50 kg / Optional : Squat Clean 85/55kg
3 Bar Facing Burpees
-- then --
10 rounds of:
2 Wall Walks
3 Bar Facing Burpees
-- then --
10 rounds of:
3 Power Cleans, 70/50 kg
3 Bar Facing Burpees
-- then --
10 rounds of:
4 Strict Pull-ups / partner assisted pull up
3 Bar Facing Burpees

Timecap: 30 perc

+ 3x PAUSE QUATER BACK SQUAT JUMP *2-3sec pause, do the jumps with the drop sets, 25% bs-%

3@up to 85%, then DROP SETS 3-4x3@-10%, fs-%, rest btw sets 3min

Warm Up
2 rounds
2 min cardio
20+20m 90/90 Bottoms Up Kettlebell Carry (per arm)
:20-30 Sec Supinated Grip Passive Hang
4-6 burpee pull ups

Strenght Supersets
Bench Press/Strict Pull ups 2x10 + 3x5reps, building up in weights.
rest 2-3 min bwn sets

Metcon
2 sets
ski or air bike
hr push ups
ring rows
ski or air bike
4 min rest after full round. 4-6 henkilöä aina minuutin porrastuksella
liikkeelle. Work time is 40 sec on / 20 sec off

For Time

10 Burpee

A,
2 RM overhead squat from floor
- build to max weight in 15 mins
- optional : practice OHS @70% load

B,
2 rounds for time
20 power snatch @43/30kg
20 front squat
20 deadlift
20 bar over burpee
1 mins REST btw the rounds
Goal : sub 8 mins each round
Timecap : 18 mins

For time:
1600m Run
- Rest 2min
800m Run
- Rest 1min
400m Run

Hatch squat week 9 day 1

*barbell in the clean rack position, start on the weaker foot

3+3@up to 45%, then DROP SETS 3-4x1X[3+3]@-10%, fs-%, rest btw sets 3min

Perform 6 sets of 3 reps full clean

Warm Up
Speed Ladder Drills for 5 minutes
straight to
5x4 jumping over hurdlers inside 5 minutes (tai 4 korkeaa tasajalka hyppyä kuvitteellisten aitojen yli) (ota pari eka hyppy kierrosta iisimmin)
then 2 rounds
5 romanian deadlift
5 hang muscle clean
5 front squats
5 tall cleans

Strenght
In the Hole Front Squat 4x5reps@55-65-70-70% of 1rm
rest 2-3 min bwn sets

Weightlifting
3-4x1 clean pull + 1 hang power clean + 1 hang squat clean @40-70%
3-5x1 squat clean + 2 hang squat clean @70-85%
rest as needed bwn sets

Metcon prep:
2 sets
6 front rack walk lunges + 2 shspu + 6 box jump overs + 1-2 rmu/bmu/burpee c2b pull ups
rest 1-2 min bwn sets

Metcon
4 rounds for time
16 front rack walk lunges @RX DB's
6-8 wall facing strict hspu / strict hspu (should be challenging, in 1-2 parts)
16 box jump overs @50/60cm
2-4 ring muscle ups / 4-6 bar muscle ups OR Burpee c2b pull ups
time target is 11-14 minutes
Tässä metconissa ei ole tarkoitus vetää all out vaan sellaista tasaista tekemistä ja oppia säätämään voimavarat oikein että mm. muscle upit ja hsput kulkis hyvin ja aika samalla tavalla joka kierros.