3 sets for time:
25 WB 6/4kg
15 WB 9/6kg
5 WB 13/9kg
- Rest 3min btw sets
- Try to go as big sets as possible

4 sets of 5 Front Squats
Set 1: @60%
Set 2: @70%
Sets 3-4: @75%
- Rest 2min btw sets

Jefferson Curl 3x10
-varovasti kuormaa

Sivutaivutus x20 / puoli
Kiertolankut x30 (15 / puoli)
Bulgarian Split Squat x20 / jalka
-3 kierrosta

Pystypunnerrus käsipainoilla vuorotahtiin 4x20-30 (10-15 / käsi)

Etukyykky 5x10x30%

RECOVERY

10-15:00 minutes of banded march.

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45-60 minutes of zone 2 bike, row, ski, swim etc.

Zone 2 -sykealue on 60-70% maksimisykkeestä

5 rounds for quality - 30s on / 30s off:
a) pistol squats / banded pistol squat / pistol squat to a box / step back lunge
b) (wall supported) hs hold / feet on box HS hold
c) chin up / top ROM partial chin ups / banded chin ups / (seated) negative chin ups
d) ring dips / banded ring dips / dips between boxes
e) SU / rest

5 rounds:
15 T2B
15 Push-ups
30 DU

A.) Back squat w/2.sec pause atg
1.) 1×10 @30%
2.) 1×5 @50%
3.) 1×5 @60%
4.) 1×5 @65%
5.) 1×5 @70%
6.) complete 3
pause reps until you reach an
RPE 8 triple ~80%
TRY TO BEAT YOUR LAST TIME WEIGHT

B.) Snatch
1.) Building weight
2.) 6×2 @75% (reseting after every rep)

C.) Clean & Jerk
1.) Warm up/Building weight
2.) 6×2+1 @75%

D.) 3×
1.) Hanging knee raises ×16
2.) Russian twist w/kb
×12

5 rounds:
15/12cal Ski
15 Deficit Push-ups (use blue plates under hands and feet)
30 DU

Clean & Jerk 1RM