”Power Shrugs” 5x5x40-50%

Maastaveto 5x2x85%

Kapea penkki 5-8x3 (75-85%)
-nousu kovaan kolmoseen
-suht lyhyet palautukset 2-3min

Strength

3*3 tall jerk

7*2 Jerk (pause in catch)

Workout

In teams of 3-4
5 rounds each for time

yoke carry to sandbag
4 sandbag over yoke
1 length sandbag carry

one player working at once

Thruster 3 x 1

bar Dip 4x 12 90 sec rest
Big Kip accumulate 30 reps - make the hip go booom!
Chest to bar kipping pull up accumulate 40 reps

• perform anyhow
• use bands if needed

3 rounds
250 m row
10 passthroughs
10 seated DB press

Strict press
E2MOM x 5
10@50%
8@60%
6@70%
4@80%
2@85%

Then
Attempt a 1RM

Shoulder press 2x1

Toistot raskaita

• Go with the feeling

Teams of 3
As a sprint:
25 Dumbbell snatches
200m Run
25 Kbs
200m Run
25 Db Stoh

200m run

20 Deadlifts
200m run
20 Hang power cleans
200m run
20 Stoh

200m run

15 Front squats
15 Back squats
15 overhead squats

700m team run

Weights:
40/30 BB
20/15 DB
24/16 KB

4 x AMRAP 4

15 Snatch 42,5/30kg
30/21 Cal Row
Remaining Time ROB.

Rest 2 min btw sets.

Snatch Ladder

EMOM, start @ 6 bar over burpees

50-60-70-75-80-85-90-95-100-105kg
35-40-50-55-60-65-67,5-70-72,5-75kg

Teens
40-50-60-65-70-75-77,5-80-82,5-85kg
30-35-40-45-47,5-50-52,5-55-57,5-60kg