Warm Up
3 rounds
1 min row
6-8 double db power clean + push press
12-16 goblet squat
12-16 bicycle crunch

Strenght
Back squats 5 reps @58-60% + 5 reps @68-70% + 8-10 reps on last set @78-80%
rest 3 min bwn sets

Weightlifting
Paused Power Clean + Squat Clean + Paused Push Press + Split Jerk 3x1+1+1+1reps@35-50%
Paused Squat Clean + Paused Jerk + Squat Clean + Split Jerk 5x60-80% of 1rm (pause 1s polven alla, pause 1sek dipin ala-asennossa ennen työntöä)
Clean&Jerk (80-85%x1+1, rest 30s, 80-85%x1+1 rep) x 3 sets
rest 1.5-2.5 min bwn sets

Metcon
3-4 rounds
1:00 Rowing @2km pr pace
2:00 Rowing @10km pr pace (about 5-7 sec slower than 5km pr pace)
rest 45 sec bwn rounds

Optional Accessory Work
3-4 sets of
quality set of toes to bars + 12-16 farmers hold walking lunges with dumbbells
or
2-3 x quality set of toes to bars
2-3 x 16-20 farmers hold walking lunges with dumbbells

Optional Extra Cardio
20-30 min light pace @55-65% of max HR easy pace cardio

Every 3:00 for 7 sets:
200-m run

scaled
Every 3:00 for 7 sets:
150-m run

For time:
7 Wall Climbs
70 Double Unders
7 Double Kettlebell Snatches@16/12kg
6 Wall Climbs
60 Double Unders
7 Double Kettlebell Snatches
5 Wall Climbs
50 Double Unders
7 Double Kettlebell Snatches
4 Wall Climbs
40 Double Unders
7 Double Kettlebell Snatches
3 Wall Climbs
30 Double Unders
7 Double Kettlebell Snatches
2 Wall Climbs
20 Double Unders
7 Double Kettlebell Snatches
1 Wall Climb
10 Double Unders
7 Double Kettlebell Snatches
Record weight, scaling and other details.
Time Cap 25:00

OPTIONAL COOL DOWN
EMOM x 9 MINUTES
MIN 1 - 10 Empty Barbell Curls + 10 Reverse Barbell Curls
MIN 2 - 10 Rower Pike Ups
MIN 3 - :45 Up Dog to Down Dog

For time:

• Row 1,000 meters
• 40-lb. dumbbell snatches, 50 reps
• Row 750 meters
• 40-lb. dumbbell snatches, 35 reps
• Row 500 meters
• 40-lb. dumbbell snatches, 20 reps

For time:
30 DB Goblet Squat
30 Alt. DB Hang Snatches
30 Burpee over DB
30 T2B
———Rest 3 minutes———
15 T2B
15 Burpee over DB
15 Alt. DB Hang Snatches
15 DB Goblet Squats

M: 22,5kg
W: 15-17,5kg

30s ergo
30s rest

Warm Up
3 rounds
40/20/10s easy/mod/fast pace air bike
8+8 single leg rdl
8+8 single arm push press
4 burpee pull ups

Strenght
Pause Push Press 3x5reps@50-55-60% of 1rm (pause 1sec on each dip))
rest 2-3 min
Death Stop Deadlift 3x5reps @50-55-60% of 1rm (eli kuoleta lattialla tanko joka nostolla)
Perform 10 lateral burpee over barbell
rest 2-3 min

Metcon
5 rounds at easy/mod pace
Bike erg x 35 sec at easy/mod pace
SB clean x 4 reps @35/55kg
Run x 35 sec at easy/mod pace
Ring Mu x 1-3 or 3-5 Burpee c2b pull ups/pull ups
Verrataan fiilistä siihen miltä tuntuu tehdä emom harjoitteena sama joka oli edellisellä kevyellä
viikolla.

Skill&Accessory Work
3x6-12 strict hspu + 8-16 toes to bars
3x12-15 ghd hip extensions or reverse hypers + 15-20 calf raises (pause1s at top)
rest 1-2 min bwn sets

AMRAP 45:
400m Run
30/25cal Ski
30 KBS 16/12kg
400m Run
25/20cal Assault Bike
20 Burpees
400m Run
30/25cal Row
10 Box Jumps 60/50cm
- Keep a steady pace. Even though this is an amrap, try to maintain zone 2 effort as much as possible.

Outdoor partner workout

25min AMRAP
A) Run 400m
B) AMRAP:
5 DB shoulder to overhead 2x22,5/15
5 DB deadlift 2x22,5/15
10/side mountain climber

Huom! Huonon sään sattuessa treeni tehdään sisällä, jolloin juoksun tilalta on soutua.