A: For time:
21-15-9
Deadlift 100/70kg
Box jumps

4 Rounds for Time

3 Squat Snatches @40/30kg

15 Overhead Squats

400 meter Run
TC: 15'

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30min easy run/jog @60-70% of HRmax

Harjoituksen tarkoitus on kehittää peruskuntoa juoksuun. Tavoitteena on juosta yhtäjaksoisesti 30 minuuttia matalilla sykkeillä.

WARM-UP:
2-3 rounds
20-30sec Calf stretch
20-30sec Squat into hamstring stretch
20-30sec Leg swing
20-30sec Quad stretch

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HSPU x 6-8
-strict if you can or deficit

7 rounds for time of:

• 11 back squats, 185/125 lb.
• 10 jerks, 135/95 lb.

HS skills 15 mins
- face to wall x 20-40sec
- kick ups to HS 5-10 reps
- back to wall x 20-40sec
- shoulder taps in face to wall x 5-15/side
- shoulder taps in back to wall x 5-15/ side
- HS hold paralel to wall
- free HS hold

1) Shoulder press 5x67,5%, 3x72,5%, 1+ 85% +2,5kg 1RM
2) weighted pull ups 3x5x40%

3 RFT:
40 Wall Ball 9Kg
20 TTB

EMOM x 8:
1 Squat Clean and Jerk

• max 70%/max

4 x 15-30s wall facing HS hold. Legs on box hold.

5 x 3-5 kipping HSPU, 3s hitaalla laskeutumisella. Scaled: 3 kipping HSPU/3-5box HSPU/headstand.

3 x 2-3 legless rope climbs maasta. 4-5 rope climbs maasta seisaalteen ja takaisin.