Back Squat

6 x 2 @ 80%

RECOVERY

10-15:00 minutes of banded march.

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45-60 minutes of zone 2 bike, row, ski, swim etc.

Zone 2 -sykealue on 60-70% maksimisykkeestä

Individual workout today

Every 6 mins x 5 sets
5 burpee Pull up
10 T2b
20 alt. dumbell hang snatch @22,5/15kg
30 air squat
40 Double under / 80 single under
Remaining time rest!

Goal : sub 5 mins each set !

32min EMOM
1.min 8-18cal row
2.min 8-18cal bike/ski
3.min max reps burpee
4. rest

A,
Back Squat 7-7-7

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
4 rounds for time of:
21/17 Ski Erg Calories
21 Weighted GHD Sit-ups@ DB 7,5/5kg
Run, 200 m/ Row 250m

"Rogue Invitational Event 4"

Goal Sub 14 min

C,
Shoulder Maintenance
3 rounds for quality of:
10 L/10 R Plate External Rotations, pick load
15 Band Face Pulls
Single Arm Overhead Carry, pick load, L 15m ft/R 15m

2-3 rounds:

15-25s GHD hip extension hold
15-25s hold top of ring row
10-25s hs hold

Kyykky 1x87,5%

Penkki 2x1x87,5%

Maastaveto 1x80%

EMOM x 6

6-10 burpee box jump over

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

Kyykky 2x1x82,5%

Penkki 2x1x82,5%

Maastaveto 1x75%