In teams of 2

For Time:
100 KB Swings 16/12kg
90 V-ups
80 Air Squats
70 Push-ups
70 Deadlifts 90/63kg
80 Lunge Steps
90 Sit-ups
100 KB Swings 16/12kg
- Only one athlete can be working at a time.

5 Rounds For Time:
6 Deadlifts 100/70kg
12 T2B
6 Sandbag Over Shoulder 60/40kg
12 WB 9/6kg

3 Rounds For Quality:
1:00 Row
5 Max Vertical Jump
10 GHD Back Ext.
10 Barbell Front Squats (with band under knee)
10 Hollow Rocks

EILINEN / PK-LENKKI + LYHYET KEVYET DYNAAMISET VENYTTELYT, kesto 10min

3 min bike/ski/row

3 RNDS 1min each
Alt. single Knee-to-chest stretch with 3s hold
Alt. Lower back rotational stretch (L/R)
Hip Bridges

---

THEN

---

3 rnds of
7 banded step back lunge e/s
30s. plank
7 ring row
30 s. OH opener

---

4 rounds for quality @ AHAFA
8 incline DBL DB bench press
8 Half Kneeling Kettlebell Chop and Lift e/s
8 Single Arm Rack Drop Lunge e/s

---

Basic conditioning 30 min
HR @ 70-75%

---

Warm up

Turkish get up to windmills

Part A

'Rite of Passage'

Clean+Press+Pull up/ row

3 sets

Novice 1-3 reps
Intermediate 1-4 reps
Advanced 1-5 reps

1min rest

Part B

10 min EMOM

3-6 snatch
3-6 push press
3-6 thrusters

Odd: right
Even: left

try to increase reps from last week

Part C

3 sets

Table top hold with continuous hand swapping (shoulder or hip touches)

novice 30 sec
intermediate 45 sec
adv 1 min

1 min rest

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

---

3-Pos snatch
Up to max 70% in 20min.
(High hang, from knee, starting position)
mark 4 of your last lifts

1. 8 push ups
2. 4 D ball lifts on the box
3. 15/15m Mixed carry (OH + f rack)
4. 10m walking lunge (no weight)
5. rest

Warm up

Arm circles
Thread the needle
push ups

Part A

5 sets

4-8 push press (pause at top)

(optional doorframe/pull up bar hang in between)

Part B

AMRAP 6 min

5-10 dips
5-10 single arm rows

Part C

3 sets

15-20 lemon squeeze
15-20 side plank hip lifts
1min rest

Low Angle Banded Facepull: 4 x 15-20. Rest 60s.
+
- Foam Roll - Lats x 60s each (6-12 inches of motion)
- Biphasic Lat Stretch x 60s each
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)