3x10
3x8

Back support on bench box or platform
30 secs rest. Bum to be in mid range and bridge up. Don't go bum to floor as we want to target the glutes more!

You can use a kb or light barbell

3 rounds for time:

• 500m Row
• 30 KB Swings @ 32kg
• 15 Burpees

Snatch
Clean & jerk

Post total weight!

For Time:

Rx
1 Mile Run
100 Pull-Ups
200 Pushups
300 Air Squats
1 Mile Run
*Wearing weighted vest 9/6kg

SCALED 1.
1 mile Run (1,6km)
75 Pull-ups
150 Push-ups
225 Squats
1 mile Run (1,6km)

SCALED 2.
1 mile Run (1,6km)
50 Pull-ups
100 Push-ups
150 Squats
1 mile Run (1,6km)

SCALED 3.
800m Run
50 Pull-ups
100 Push-ups
150 Squats
800m Run

RPE 4.5 TC 50min

-In this version the bodyweight movements can be partitioned and split however the athletes like.

Narrow grip bench press 3x10

Set 1 – 80% – 1 Reps
Set 2 – 85% – 1 Reps
Set 3 – 90% – 1 Reps
Set 4 – 95% – 1 Reps
Set 5 – 100% – 1 Reps
Set 6 – 105% – 1 Reps ( if you feel great hit 110%)

3x5-6 (1.1.1.1.1.1) add the 6th if you can
3-4 Mins rest
85-87.5%

If your 1RM is unknown then build up to a 1RM

Warm up with triples. 20 seconds rest between singles. If you work in pairs do the full set before changing.

Box squat 3x3

4 kertaa shoulder press 60-70% 5RM shoulder press max:

12 - 12 - 12 - 12

Lepää 2 min.

DL 3x6