“ELLEN”
3 rounds for time:
20 burpees
21 alt. db snatches @22/14kg
12 db thruster @2x22/14kg

tc: 15min

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tehty viimeksi 12.12.22. Jos olit sillon tekemässä, vertaa aikaa ;)

SKILL
EMOM x 6 MINUTES
MIN 1 - 1-2 Rope Climb / Rope Climb Practice
MIN 2 - :45 Easy Jog / Walk

45 min PK
10+10 single arm DB cleans. light
10 + 10 single arm DB shoulder press, light
400 m jog
30s plank
30+30 s side plank
4 min bike
20 lunges
1 min hang from the bar / or as long as you can
600m row

40min w/ partner:
a) 6-10 strict t2b ristiin
4-6+4-6 db stoh - go heavy!
4-8 sandbag over shoulder
20m double plate pinch grip carry
b) machine (active recovery)

Both partners work all the time: one starts with a, another with b. When first partner is done with one round of a, then switch parts.

Target: RPE 6-7, HR @ zone 2 (60-70% of HR max).

WARM-UP



Every minute on the minute for 12:00 minutes of:

1) 15/12 Calories row
2) 15 Banded pull aparts
3) 5-8 Burpee box jumps
4) 12 Dumbbell cleans, alternating arms.

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STRENGTH



Back squats,
Every minute on the minute for 8:00 minutes of: 2 Back squats @ 78%

Front squats,
2 x 3 @ 81%
2 x 3 @ 84%
3 @ 87%
3 @ 90%

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ACCESSORY

4 x 8/8 Bulgarian split squats (hard)

4 x 10 Reverse hyper (hard)

4 x 10/10 Standing 1-arm behind the neck tricep extensions (moderate)

4 x Max reps pull-ups

Sandbag bearhug hold,
accumulate 5:00 minutes of bearhug hold in as few sets as possible.

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(OPTIONAL) CONDITIONING



As many reps as possible in 12:00 minutes of:
10 Power cleans 65/45kg
10 Box jump overs 30/24”
10 Burpee pull-ups

Running o'clock ( 10 min )

Buy-In Run 800m
...AMRAP

10 One legged V-Ups
14 Kettlebell Swing 24/16kg
20 Air Squats

Power clean 4x1

Go heavy.

Extra snatch | 3s pause at the knee
4x2 @75%

Snatch pull + snatch
4-5x 1+1 @80%

Good morning with barbell
3x8

5 kierrosta

1. 6 min Soutu, pyörä, hiihto vastus 3, 4, 5, 6. 3
2. 4 min 20 sammakkopumppaus 20 puolilinkkari loppuaika kuollut koppakuoriainen.

Dedlift
4-3-3-4
(2-3 reps intank)