5 rounds:
12 DB Deadlift
9 DB Hang Power Clean
6 DB Push Press

Oly lifting:
EMOM10
Power Snatch + Snatch Balance + OHS

optional: if you cant squat, then 3 power Snatch each min
- working on technique
- no need to go heavy !!!

Warm up
3 rounds
1:00 machine
10 walking lunges
5 burpees
5 power clean, increase weight each round,start with barbell

Metcon
4 Sets (1 Set every 7 Minutes)
1 min machine work
8-12 burpee over barbell
6-8 Power Cleans 60-70%

Keep working pace moderate, dont go as fast as you can. Just enjoy and
do fun training.

Accessory
3 rounds
6-8 romanian deadlifts @30-40% of 1rm dl
20-30 jumping air squats
rest 2 min bwn

Equipments you guys need (1 set of equipments for 2 people)
1 ergo
1 barbell + spring collars
2-3 pair of plates

SKILL
Rowing Skill and Technique Work

METCON
EMOM 25:00
Minute 1: 40s Hollow Rocks
Minute 2: 40s Calorie Row
Minute 3: 40s Double Unders
Minute 4: 40s Calories Bike or Ski Erg or Running
Minute 5: Rest

EXTRA CREDIT
BP Bodybuilding Complex:
Down the Rack DB Hammer Curls x submax reps each set of DBs
*Between each set complete 15 DB Rolling Triceps Extensions

Romanian deadlift w. KBs
4x6r
Rest as needed.

A.

90s. Row/Bike/Run/Ski

2 rds:
9 Kang squat
5 Walk out + 1-3 Push ups
7 Ring row
6-8 Active shoulders (Handstand)

45s. Row/Bike/Run/Ski

2 rds:
5-8 Deadlift
5-8 Hang Power clean
5-8 Shoulder/Push press

Mobility...
- Lunge complex
- Pigeon stretch
- Couch stretch
- Shoulders
- Front rack

1rm snatch test
+
”Annie”
50-40-30-20-10
DU
Situps

WORKOUT OF THE DAY:

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Metcon (time)

For time:
100m lunges
100m bear crawl
100m backward lunges
100m lizard crawl

Harjoituksen tarkoitus on kehittää kehonhallintaa sekä koordinaatiota. Tavoite on tehdä annetut liikkeet mahdollisimman nopeasti.

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WARM-UP:

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5/5 downward dog to basic lizard
20m walking lunges
5/5 half kneeling hamstring stretch
20m bear crawl
5/5 pigeon stretch with reaches
20m backward lunges
10 thoracic rotation
20m lizard crawl

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Was a great run in the forrest with the dogs. Really enjoyed it but it was incredibly exhausting running off-road after the almost swedish mile long walk this morning.

10 rounds
15 Russian kb swings 32/24kg
15 Box jumps 60/50cm
15 Sit-up