Optional Accessory
STRENGTH

2-4 sets of 10-20 Landmine Twist video . Rest as needed.

RPE 3 to 4

5 round for time of:
15 dumbbell power clean 2×22.5/15
15 dumbbell push press
15 double Unders ( single under × 2 )

5min Row/Bike with nose breathing only

Thoracic Flow video

A.
Row / Air bike: 90s.
2 rds:
5 Up & down dog
8 Spider lunge + twist
8 Active shoulders

Row / Air bike: 45s.

2 rds:
5-8 Snatch grip DL
5-8 Muscle snatch
5-8 Press
5-8 OHS

Mobility:
- Lunge complex
- Thoracic
- Shoulders
- Ankles
- Front rack

B.
On the 1:30 x 7 Sets:
1 Pausing Split Jerk (2s)
1 Split Jerk

C.
Teams of 3:
3 Rounds:
1,000 Meter Row
30 Toes to Bar
Into...
21 Burpee Box Jump Overs
21 Power snatch (50/35)
21 Burpee Box Jump Overs
21 Power snatch (60/40)
21 Burpee Box Jump Overs
21 Power snatch (70/45)
Box: (24"/20")

Time cap: 30min.

L-Sit Hold: 4 Intervals of 10s - 20s on/40s off.
Then,
Parasympathetic Breathing x 15-20 breaths (3s inhale + 1s at top + 3s exhale + 1s at bottom)

5min Row/Airbike with nose breathing only

5-10 Down Dog to Cobra video

Rästi

0-5 Minutes
20 Pistol
10 Power Snatch @30/20kg
10 Hang Power Snatch
10 Hang Squat Snatch
5-10 Minutes
20 Pistol
8 Power Snatch @40/25kg
8 Hang Power Snatch
8 Hang Squat Snatch
10-15 Minutes
20 Pistol
6 Power Snatch @50/30kg
6 Hang Power Snatch
6 Hang Squat Snatch

Etukyykky, raskas ykkönen + 3x3@80%, päivän raskaimmasta

Tempaus

1x2@70%, 1x2@75%, 1x80%, 1x85%, 1x90% (2x1@90% extra)

Rive + Työntö

1+1@70%, 1+1@75%, 1+1@80%, 1+1@85%, 1+1@90%, (extra 2 x ( 1+1)@90% extra)

Vatsat 150kpl

5 rounds with partner

20 power clean 60kg
20 front squat 60kg
20 jerk 60kg
500m bike (250m+250m)

Time cap 30 min