Warm Up
3 rounds
1 min cardio
5 inch worm with different versions of it
10 curtsy lunge + 5 plate overhead squats
5 hardened ring row + 5 strict knee raises (control both movements)

Strenght
Snatch Grip Push Press behind neck + overhead squat 5+5/4+4/3+3/2+2reps@light to moderate weights
rest 1.5-2.5 min bwn sets
Front Squat 3x5reps@moderate to mod/heavyish
rest 2-3 min bwn sets

Accessory Work
2 sets
8-10 tempo goblet squats
8-10 kb row R/L
24-32 weighted ukraine twists
rest 2-3 min bwn sets

LÄMMITTELY

3:00-5:00 min vapaavalintainen ergometri.
Sitten 3 kierrosta:
10 “Back/front rack” kyykkyä tangolla
5-10 Push press
10/10 Split stance sidebend
5 Split jerk

Primer,
Rive paussilla säärelle + Työntö paussilla dipin pohja-asentoon + Työntö.
10:00 min

Rive + Paussityöntö + Työntö,
3 x (1+1+2) @ 75%
3 x (1+1+2) @ 80%
2 x (1+1+2) @ 83%
Nosta 2:00 min välein. 3s paussi dipin pohjaan.

BONUS
Etukyykky paussilla,,
4 x 3 @ 75-80%
3s paussi pohjassa.

Boxille hypyt istuma-asennosta käsipainojen kanssa,
Yhteensä 12-14 kappaletta, 2-3 sarjoissa.

Apuliikkeet,

15:00 Minuuttia:
6 Pystypunnerrusta istuen
8/8 Bulgarian split kyykky
8-12 Kulmasoutua käsipainoilla, seisoen.
8 Jefferson curl

:30s-:60s lepo liikkeiden välillä. Keskiraskaat painot. Tähtää 3-4 kierrokseen.

For time with a partner

1200/1000m row/ski or 2400/2000m bike
60m sandbag walking lunge (45/30 kg)
30 burpee box jump over (60/50 cm)

-rest 3 minutes-

30 sandbag box step over (50 cm)
60m burpee broad jump
1200/1000m row/ski or 2400/2000m bike
Time cap: 30 minutes

E90s x 9

3x3 power snatch 65-75%
3x2 power snatch 75-80%
3x1 power snatch 80-90%

AMRAP 3 x 3

Bike 12/9 Calories
12 Weighted Lunges, 15/10kg
15 Sit-Ups

Rest 2:00 btw amrap´s

Reverse Lunges ( Barbell on back )

6 x ( 3 + 3 ) Go Every 3:00

EMOM8
1: 8-12 bulgarian split squat
2: 8-12 bulgarian split squat

EMOM8
1: 30s sideplank hip touch/ 30s hold
2: 30s sideplank hip touch/ 30s hold

E2,5min x6
6-6-4-4-2-2 tempo back squat (21x1)

In teams of three
I go / You go, divide the reps as you like

50/35 kg barbell

100 DL
100 HPC
100 FS
100 STOH

Every minute starts with one syncro burpee