Warm up
10 halo
10 good mornings

10 pass thru
10 pvc deadlifts

10 pvc press
10 good mornings

10 plyo
10 pvc deadlift

Mobility(5)
1:00 min hamstring stretch
1:00 min chest opener

Fittrain(20)
20 push ups-challenge up-hspu
then
6rds
6 cleans 95/65-challenge up-135/95
8 burpees over the bar
10 hanging knee raise-challenge up-ghdsu
then
20 push ups-challenge up-hspu

Opt(12)
1600m walk/run
4x1 jerk
3x2 deadlift
5x20m sprint

Finisher
30 scap push ups
100 🐧
1:00 min hamstring stretch

Team of 2

16 Alternating Rounds (1 rnd each athlete)

5 Power Cleans 60/40

7 Push-ups

9 Air Squats

Buy-in/Buy-out: 5 Lateral Barbell Burpees

Back squat 7x5

Recovery Workout 40 minutes

Row 1000m
50 Russian Twist
20 SLDL w/KB`s @Light weight
10+10 DB press light weight

ja huoltoa

• 4-4-4-4-4 of:
BB Push Press
4 @ 8 RPE (Load Repeat)
70% 1RM 4 reps
75% 1RM 4 reps
80% 1RM 4-4-4 reps
• N-N of:
BB Push Press
85-90% of 4 @ 8 RPE N-N reps
N reps = near failure max reps (1-2 reps buffer)
Prendi l’85-90% del 4 @ 8 RPE trovato prima e con quel carico fai 2 sets a quasi max reps meno 1-
2 reps di buffer.

Strict pu 4x6
OHS 5x3

Rive + 1 x etukyykky + työntö
1+1+1@60%
1+1+1@65%
1+1+1@70%
1+1+1@75%
1+1+1@80%
1+1+1@85%

Työntö veto 3x2@100%, 2x2@105%, 3x1@110%

Raakatyöntö tolpilta 5x2@70-80%

Lisäpainolankku 4x40sek

Alternating btw AMRAP 4 x 6, rest 2 min

a) Buy in RUN 400m
18 kb Swing
16 C2B

b) buy in RUN 200m
6 Power clean 80/55kg
15 bar over burpees

Pk sykkeillä

60 minuuttia ergoja + 30 min huoltoa

15 Power Cleans, 600m Run
10 Power Cleans, 400m Run
5 Power Cleans, 200m Run

Rx - 70/50kg

• 100m = 1 kierros talon ympäri

• We are looking for a loading that we could cycle for 15+ repetitions unbroken, if we absolutely had to.

• Strategy wise, we may break that barbell up once or even twice in the opening 15 reps, but it's a load that we feel very confident cycling.