2 rounds 5 reps each
- OHS
- Snatch drop
- Press to OHS
- Snatch pull under
- Snatch Pull
- high hang snatch
- Snatch

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1 pull + high hang power + OHS

Work up to Challenging weight in 15 min

mark 4 of your heaviest sets

500m row

3 rounds
10 x Bulgarian squats e/s
10 x box jumps
10 x banded pull downs

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Front Squat
4x
7 70% of 1RM
+
5 jumping lunges e/s

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rest as needed
spend good amount of time doing warm up sets of:
15, 13, 11 and 9
you're working out outside so keep rest fairly short. Think about this session as a bodybuilding like pump.

2000m soutu
12 kierrosta Cindyä
2000m soutu

30 Min for quality
800m jog
30m Lunge
100m+100m single arm farmers walk
800m jog
30 air squat
100m+100m single arm front rack carry

J1 Bench press 5X8

Penkki 2x2x92,5%

Kyykky 4x2x80%

Kapea penkki 3x6x70-80%
-saa olla raskas

Linkkarit 5x10

15min Kone

2min lepo

15min
Hölkkä
10+10 askelkyykky
Hölkkä
10 Valakyykky (kepillä/ tyhjällä tangolla)
Hölkkä
10 hyvää huomenta

2min lepo

15 min kone

8x3min AMRAP

A)
20/15cal bike
20 goblet squats 24/16kg
ME box over burpees

B)
20/15cal row
15 box jumps 24/20"
ME KB swings 24/16kg

Alternate between A&B
Rest 2min between rounds

Strength:

Build up to 5RM sandbag to shoulder in 15min

Workout:

50-40-30-20-10

Swings
200m sandbag carry in between swings

Front squat
5x2
1x2: 81%
1x2: 84%
3x2: 87%

• 3 High Box jumps