Warm up
2 rounds
1:30 cardio machine
20 plate hops
10 GTOH with plate
15+15m Pinch grip plate carrying
16-20 alt leg v-ups

Sit liiketuntuma kaikista alla olevista liikkeistä tehden eka keveämmällä painolla kuin työpainot ja sen perään työpainoilla vielä. (hae ttb sisäänajot)

Workout
3 rounds for quality with moderate pace (go, new round every 10 min)
25/20 calories of cardio machine
16-20 db snatches @moderate weight
25+25m suitcase carrying @moderate weight
25/20 calories of cardio machine
10-15 ttb/15-20 kip knee raises OR 20-25 abmat sit ups
25+25m single arm kb/db OH Carrying @moderate weight (huom liikkuvuus)

Warm Up
2 rounds
2 min cardio
25+25m single arm front rack carrying
25+25m single arm farmers carrying
5+5 squat strech
10 air squats + 10 squat jumps
10-15 ring row

Strenght
Yoke Carrying @light to medium weight 5-6 sets of 30-40meters
rest 2 min bwn sets
Vaihtoehtona jos ei ole Yokea on tehdä Tangolla eturäkki pitoa 30-40 sek semiraskas
arviot 50-70/70-90kg x 3 kertaa ja perään 3x45sek farmarikävelyt n.1 min levolla

Metcon
4 sets
250/300m row @5-10km pr pace
12-15wall ball shots
rest 2 min bwn sets

4 sets
1min max reps double unders
16 db snatches/ hang clean&jerk @15/22.5kg
rest 2 min bwn sets
eli tässä kierrokset 1 ja 3 snatchit ja 2+4 mennään riipusta rive + push press

Accessory Work
3x12 double db farmers carry box step ups @2x10/15kg's
3x12-15 bent over row (with double dumbbells)
3x30 weighted twits 5/10kg + 10/10 side plank hip touches (pause 1s at top)
rest as needed

For Time
21-15-9
DB Snatch
deficit push up - use 25kg plates
@25/15

warm up
12 min emoom
1) 50s. row
2) 15 banded kbs
3) 10 dbl kb gorilla row
4) 10 kip swings

---

Deadlift

4x3 @85%
1x12 @55%
rest 2:30 b/w sets
- calculate your work weight from 95% of your 1 RM
per previous weeks

3 sets of 5 reps

Athletes choice of weight. You may challenge yourself 😊

Mark weights of each set to the comments.

5min. ON/2min. OFF:

1) 750m/600m Ski + AMRAP Reverse lunges with MB 20/14lbs
2) 400m Run + AMRAP hang KB C+J 24/16kg
3) 200 DU + AMRAP DB box step overs 1x22,5/15kg
4) 750/600m Row + AMRAP T2B
5) 45 Burpees to target + AMRAP pull-ups/ring rows

*max. 3mins. for the first portion, then you have to move on to the next movement!

Päivä 11

A.1) Muscle snatch+tall snatch +dip snatch
4×1+1+1

B.1)Back squat
4×8 @68%

D.1) Tempo snatch+ohs w/5.sec pause atg(5.sec tempo from floor)
6×1+1 @70%

E.1) Db z-press
4×8 hevier then Last week

5×
F.1) eccentric pull ups
×5

F.2) weighted plank +hollow hold
1. 30.sec weighted plank
2. 30.sec hollow hold
Rest 1min

For quality 2 rounds of
10 band pull apparts
8 Banded Overhead Squat
World's Greatest Stretch, L 1 min/R 1 min
-- then --
5 min practice of double unders
-- then --
5 reps each
Sots press behind the neck
no feet Snatch pull under
Snatch Pull
Split snatch
high hang snatch
snatch

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Snatch
6x every 2 min @75% of 1rm
1 Power + 1 Full + 1 OHS

15 rounds For Total Calories

20 Second Work
40 Second Rest

• Athletes should aim for a hard effort each round with there being 2 to 1 rest

• Lets see if we can accumulate roughly the same number of calories each round.

• Athletes do not need to reset the bike each interval. Rollover calories can count towards your score here.

Build to a Heavy Set Of 10