3-4 Supersets of:
10 Seal Rows, pick load
1min Sorenson Hold
- Rest 2-3min btw sets

5x4 Deadlift
- Rest 3min btw sets.

Sets 1-2: 75% 3RM
Sets 3-5: 80% 3RM

3 - 5 round:

8 Shuttle Runs
8 Ring Rows
8 Light Single DB Seated Press
8 Sit Ups
8 KB Swing

MEDIUM HEAVY WEEK 3/8

WARM UP kesto yht. n.15min
1-2 rounds/side
STANDING OH LEG RAISE & HORIZONTAL POS. & HALF MOON POSE & DOWN DOG with 3x CALF raise & TREE LEGGED DD & TIGER CURL & DD w/ TRUNK ROTATION both side & WIDE LEGGED FOLD & COSSACK SQUAT both side & PYRAMID & HALF SPLIT & GARLAND & DD & STANDING FLAT BACK & STANDING FORWARD BEND & MOUNTAIN

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2x5 FRONT RACK ELBOW ROT. + 2 SP + 2 PP + 2 PWR J + 2 SJ + 1+1 SPLT J + 2 OHS + 2 STS P + 2 GM S SJ DROP

5 HIP M ST CL *slowly & FS *3s pause sq pos.

5 HIP CL BAL *slowly & on the toes & 3s pause sq pos. + 5 HIP CL BAL *on the toes & 3s pause sq pos.

3 CL PULL to PWR pos. + 3 REVERSE CL PULL

3 2nd PULL *abv kn with the straight arms in front of you (45°) & HIP M ST CL & FS + 3 CL + 3 PWR CL

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MUSCLE STANDING CLEAN + FRONT SQUAT + PAUSE POWER JERK + POWER JERK *2sec pause dip pos.
1+1+1+1@up to 50% jerk-% pal 1min

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BLOCKS CLEAN + FRONT SQUAT + SPLIT JERK *blocks the knee high
2+2+2@up to 70%, 2+1+2@72%, 1+1+1@76%, 2+1+2@74%, 1+1+1@78%, 2+1+2@76% j-% pal 2min

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DEFINIT SNATCH PULL to POWER POSITION + POWER SNATCH + SNATCH
1+1+2@up to 60-70% sn-% pal 2min

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CLEAN PULL slowly down *full foot
2@80%, 2x2@95%, 2x2@105%, 1@110% j-% pal 2min

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ACCESSORIES 3 rounds (OpenGym alueella)

10+10 STANDING HIP FLEXOR RAISE, KB

20-25 SEATED HIGH ROW, BANDED vastaote

8@79-91% bs-% SUMO DL, BB

A)
AMRAP 6 at a slow pace with a light KB:
2 each Front Rack Shin Box Hip Lift
3 each KB Halos
4 each KB Windmills
- Goal: Connect your movement with your breath and move with intention

B)
Tibia Raise
3 x 20. Rest 60s

For Time:
5 Rounds:
12 Deadlifts
12 Lateral barbell Burpees

Directly Into...

5 Rounds:
9 Hang Power Cleans
9 Box Jumps

Directly Into...

5 Rounds:
6 Push Jerks
6 Burpee Box Jumps

Kilos = 50/35kg

Light Option

3 Rounds:
12 Deadlifts
12 Lateral barb Burpees

1-2min rest

3 Rounds:
9 Hang Power Cleans
9 Box Step ups

1-2min Rest

3 Rounds:
6 Push Jerks
6 Burpee Box Step ups

3 Sets :

6 - 12 Strict Weighted Pull-Ups

Rest 2 minutes between sets.

• Aim to build off last week -Reps & Weights

row 3km

5 Rounds x AMRAP 4

30/21 Calorie Bike Erg
15 Burpee Box Jumps 24"/20"
Max Shuttle Run

Rest 4 minutes between rounds.

• While we want a hard effort on the bike, it should not come at the expense of slow burpee box jumps. It can help to back off your pace on the bike for the last few cals to prepare for the box.

• Similar to the bike, we want to solid effort here but backing off your last few reps can help prepare for the shuttle runs that follow.

• Come out strong pace from the beginning, but one that you see yourself being able to repeat in rounds 4 and 5 of the workout.

3 Sets :

6 - 12 Weighted Ring Dips

Rest 2 Minutes between sets

• Second iteration here. Aim build off last week.

• Reps & Weight