WARM-UP:

3x
15/12 Ski erg
10 Box jumps with step down
:30s Wallsit
10 Lu raises (light)
6 Sotts press
6 Overhead squats
3 Slow snatches
:20s Flutter kicks

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SNATCH

Muscle snatch,
5 sets of 5 (easy)

Hi hang snatches,
5 sets of 3 @ 65-70%

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CLEAN AND JERK


Hang power clean,
Every minute on the minute for 10:00 minutes: 2 Hang power cleans @ 60-65%"

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ACCESSORY:

Banded monsterwalk,
3 x 15m forward/15m backwards


GHD sit-ups,
3 x 12

Sotts press,
3 x 6 (easy)

Lu raises,
3 x 10 (easy)

High box jumps,
4 x 2-3



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(OPTIONAL) CONDITIONING

“Fran”

21-15-9 Reps for time:
Thrusters 40/30kg
Pull-ups

Warm Up
3 rounds
1 min ski
10m walking lunges + strech
20m karhukävelyt
10 ring row
10 scapula rolls
5 burpee
20-30m empty sledge/light weight sledge push

Strenght
Speed Bench Press 6x2reps@60% + 10-15m sledge push spring (light)
rest 3 min bwn sets
Push Press 2x10+2x6 reps @55-63-71-71% (fast sets, tng)
rest 2 min bwn sets

Metcon
5 rounds for time
8 kipping ring dips
16 pull ups
24 single arm db oh lunge steps in place (12/12)
32 alt leg v-ups
rest 2 min bwn sets
Masters 45+ (6-12-18-24).

Accessory Work
Sandbag good mornings 2-3x15 reps @35/45kg
Single arm rear delt row 2-3x10+10 reps
KB Side Bents 2-3x 10+10 reps
rest as needed

E3MOM x 5

Sotilaspenkki (jalat ilmassa) 10-8-6-6-6
Sit up 8-8-8-8-8 lisäpainolla (6 kg +)

5 rounds:

400m run
15 front squat

Etukyykky nousu raskas 3
Yhden jalan mave 3x8/jalka
Leuanveto leveä ote 4x Max "2vajaa" 5+
Hang to hollow 3 x Max
Hauiskääntö tangolla 3x12-15
Ranskalainen punnerrus 3x10-15

Voima
E3MOM, 4 rounds
6-10 strict pull up
-matala tanko

WOD
3 rounds 40s work/20s rest
farmers walk w/2kb's
Box step up
bent over row (barbell)
ski

Teams of 2
Buy In: 200m sandbag/keg evacuation
Then complete in any order:
80 axle deadlift
60m prowler push
40 stone/sandbag shouldering
20 tyre flipping
10 log/ axle ground to overhead
Buy Out: 200m sandbag/keg evacuation

Go HeaVy or go home!!

A,
Front Squat 4-4-4-4

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
6 rounds for time of:
15/13 Echo Bike Calories
15 GHD Sit-ups

Goal: Sub 12 mins

C,
4 rounds for quality of:
Handstand Hold, 30 secs
Isometric Goblet Lunge Hold, 24/16kg, L 30 secs/R 30 secs
Barbell Row Hold, pick load, 30 secs
Rest 1:30

3-4 rounds.

Handstand Hold- freestanding if possible

A,
" Lumberjack 20"
For Time
20 Deadlifts 125/80kg
400 meter Run
20 Kettlebell USA Swings @32/24kg
400 meter Run
20 Overhead Squats 52/34kg
400 meter Run
20 Burpees
400 meter Run
20 Chest-to-Bar Pull-Ups
400 meter Run
20 Box Jumps @60/50cm
400 meter Run
20 Dumbbell Squat Cleans 2x20/15kg
400 meter Run
Timecap: 30 mins

B,
3 rounds for quality of:
Recovery Row, 3 mins
Waiter Walk, pick load, L 15m /R 15m
10 Prone Snow Angels
10 Plate External Rotations, pick load
5 L/5 R Side Plank Reach Throughs

Shoulder Maintenance

2-3 rounds.

Strength and Cardio ala Midsummer

5x
8min On/3min OFF

A) AMRAP of
10/7 Cal Echo/Assault
10 Benchpresses @50-60%

B) AMRAP of
10/7 Cal SkiErg
10 Barbell Biceps Curls
10 V-Ups

C) Run 800m
+
AMRAP in the remaining time of
3 Sandbag over Shoulder (Devils Press)
3 Sandbag Squat (Double DB Squats)

D) AMRAP of
10/7 Cal Row
10 Alt DB Hammer Curls into Press

E) AMRAP of
10/7 Cal BikeErg
7 Strict Pullups
7 Strict Toes-to-bar