Deadlift

3 x 4 TnG

75%

Deadlift

3 x 4. Deadstop

70%

Basic Condition 25 min

Row 10 minutes

remaining time

10 Banded Good mornings
12 Kb Swing
6 Strict C2B
12 GHD Su
50 Double Unders

Back squats 4x5@heavy weight
+
4 rounds
5x Shoulder press @ moderate weight(Bar starts on the ground)
8x strict pull ups (Add weight if easy)
40m Farmers Carry @ AHAP
Rest 1min between rounds

12 minutes

10 + 10 One Arm Pull Down
5 Strict Pull Ups
10 Wide Grip Push Ups
5 Triceps Press
20 Sit Ups
20 Cal bike

500m ski/bike/row
then
3x
5 ninja roll up to pistol
20s. HS hold facing the wall
7 ring row

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intent is to just move today, get out of the soreness from CF Total.
RPE 6-7 / HR 65-75%

---

EMOM 32
1) 6+6 pistol squats
2) 8+8 DB push press 20/15
3) 8 sC2B (use a band if you must)
4) rest

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3 rounds for quality AHAFA

shoulder 7 (7 of each movement: lateral raise, front raise, bent over raise)
24m frog pump
10 jefferson curl
low load, RPE 5-6

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30 min basic conditioning
RPE 6-7 / HR 65-75%
row/ski/bike/run/swim

1000m Row

Then 3 rounds

20 Banded Pull Apart
5 Strict Pull Ups
6 Arnold Press
5 Burpees

Aktivaatioharjoitukset:

Tall clean, tanko taskulla, päkiöiltä alle meno ilman ponnistusta 3 x 3
Tall jerk, päkiöltä alle meno, tanko otsan korkeudella 3 x 3
Liikkeet:
A1. Rinnalle veto taskulta + polv. yläpuol. + polv. alapuol. 2 + 2 + 2
A2. Rinnalle veto + etukyykky + ylöstyöntö 1 + 2 + 3
C. Työntöveto (hidas lasku 60X0) 3 x 3

Sarjat 3/ 4 ja kuormat 65 - 75 % (vara 1 - 2)

AMRAP 14 mins

6 Push Jerk @43/30kg
9 Bar Facing burpee
12 alt. Front rack lunge
Goal: 5+ rounds

Power Snatch doubles (15 mins)
- technique work
- if form looks good , build up to heavy double
- NO Touch n GO