WU rounds of 5 reps @bar
0:00-5:00 GM+ toe raise- Snatch Balance
5:00- 10:00 3 position snatches
A)
E2,5M x4
from the rig
2 Snatch Balance+ 1 OHS, target heavy set
E2,5M x5
3 Hang Snatch, target medium weight
Compare these to 6.7.
B)
E3Mx 4
Barbell Lunge Walk, front rack
target mx weight for 10 total steps
rest
WU 10’ rounds of 5 reps @bar
0:00-5:00 GM+ toe raise- Press b. neck
5:00- 10:00 Bent Row- Push Press
A)
E3M x6
4 Power Jerk @previous 5RM
B)
4 rounds
8- 10 OHS @previous 12RM
8- 10 Pendlay Row @same bar
WU 10’
0:00- 5:00 10m bear- spiderman- 10 scap pull ups and scap push ups
A)
40’ rounds for quality
3 Skin the cat
5 Pullups (different grips)
3 10-30sec L-sit or tuck hold (off boxes)
3 Legless Rope/ Climb from floor
5 Wall Climb
400m run
rest
WU rounds of 5 reps @bar
0:00-5:00 GM+ toe raise- Snatch Balance
5:00- 10:00 Front Squat- Kang Squat
A)
E2,5M x6
3 Hang Snatch, target medium- hvy weight
E2,5M x3
3 Snatch Pull, target heavy weight
Compare these to 25.6.
B)
E3Mx 4
10 Front Squat, target 10RM
WU
No need, just go and keep moving
A)
Three 4’ rounds, 3’ work 1’ rest per station
1) Row @avg test speed -2sec
2) Alternate 15 abmat sit ups and 15 kbs’s
3) Tire Flipping time
4) Alternate 15 pushups and 15 ring rows
WU rounds of 5 reps @bar
0:00-5:00 GM+ toe raise- Press behind neck
5:00- 10:00 3 position clean- Kang Squat
A)
5 min prep and wu
E3Mx 6
4 Hang Clean, target 4RM
B)
AMRAP8
10 Wall Ball
10 Pull Up
10 Burpee
rest
Open gym (avaimella)
RÄSTI
“Filthy Fifty”
For Time
50 Box Jumps
50 Jumping Pull-Ups
50 Kettlebell Swings @24/16
50 Walking Lunges
50 Knees-to-Elbows
50 Push Press @25/15
50 Back Extensions
50 Wall Balls
50 Burpees
50 Double-Unders
WU rounds of 5 reps @bar
0:00-5:00 GM+ toe raise- Snatch Balance
5:00- 10:00 3 position snatches
A)
E2,5M x4
from the rig
2 Snatch Balance+ 1 OHS, target heavy set
E2,5M x5
3 Hang Snatch, target medium weight
B)
E3Mx 4
Barbell Lunge Walk, front rack
target mx weight for 12 total steps
WU
No need, just go and keep moving
A)
For 50’ and quality
10 Deadlift (increase weight each round)
10/10 Single KB/DB Push Press
500m row (~70%)
10 Wall Ball toss to partner
10 Wall Ball handover sit ups with partner (cross feet)
400m run (~70%)
WU rounds of 5 reps @bar
0:00-5:00 GM+ toe raise- Kang Squat
5:00- 10:00 3 Position Cleans
A)
5 min prep and wu
E3M x6
3-4 Power Clean @previous 5RM
B)
For Time
5 rounds
10 Push Ups
10 Box Jumps
WU 10’ rounds of 5 reps @bar
0:00-5:00 GM+ toe raise- Press b. neck
5:00- 10:00 Bent Row- Push Press
A)
E3M x6
3 Power Jerk @previous 5RM
B)
4 rounds
10 OHS @previous 12RM
10 Pendlay Row @same bar
rest
WU rounds of 5 reps @bar
0:00-5:00 GM+ toe raise- Press behind neck
5:00- 10:00 Kang Squat- 3 position clean
A)
5 min prep and wu
E3Mx 6
5 Power Clean, target 5RM
B)
AMRAP8
10 Wall Ball
10 Pull Up
10 Burpee
WU
Just go and keep moving
A)
Three 4’ rounds, 3’ work 1’ rest per station
1) Row @avg test speed -2sec
2) Alternate 15 abmat sit ups and 15 kbs’s
3) Tire Flipping time
4) Alternate 15 pushups and 15 ring rows
rest
WU 10’ rounds of 5 reps @bar
0:00-5:00 GM+ toe raise- Press b. neck
5:00- 10:00 Bent Row- Push Press
A)
E3Mx6
Power Jerk
Build to 5RM
B)
4 rounds
12 OHS, target 12RM
400m run