Deadlift ( 15 mins )
3x10 reps
- add weight each set
- perfect form
- find your heaviest 10 reps
- rest more than 3 but less than 4 mins
- touch n’go reps

Kyykkytekniikka

5 x

*20 sek kyykkypito
*20 sek lepo
*20 sek hollowpito
*20 sek lepo
*20 sek terispito
*20 sek lepo

Optional Accessory
GYMNASTIC STRENGTH

Gymnastic Ab-Work
1-2 rounds, go by feel

RPE 3 to 4

In teams of 2:

AMRAP 10:
200 Meter Run / 250m Row / 250m Ski
10 Hang Power Cleans @60/42.5kg
10 Wall Balls @20/14

Rest 2:00

AMRAP 10:
200 Meter Run / 250m Row / 250m Ski
10 Barbell Rows @60/42.5kg
10 Wall Balls @ 20/14

Rest 2:00

AMRAP 10 "Recovery"
200 Meter Run at an easy pace

• One athlete completes a full round at a time for all workouts.

"Nail Biter"
4 Rounds:
1:00 - Toes to Bar
1:00 - Power Snatches
1:00 - Thrusters
1:00 - Calorie Assault Bike
2:00 - Rest

Barbell Pounds - 75/55
Barbell Kilos - 35/25

On the 2:30 x 5:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Optional Accessory
CONDITIONING

EMOM x6
1) 10 Double KB Front Squat
2) 5 High Box Jump

RPE 3 to 4

Every minute, on the minute, for 10 minutes:

8 Alternating Dumbbell Snatches
10 Sit-Ups

4 sets of:
Turkish Get-Ups x 2 reps each arm
Rest 90 seconds
L-Sit Tuck to Extension x 7 reps
(extend the legs for 2-3 seconds, pull them in for 2-3 seconds and repeat)
Rest 2 min

Floorpress with narrow grip (16 mins)
6x4 reps
- build up to a heavy 4 and repeat 5 more times

btw sets : 5x 6/6 single arm ring rows