For time:
40 - 30 - 20 - 10 reps of:

Sit up
Chest to bar
D.U.

400m Run
28m KB Front Rack Carry (heavy)
15 Wall Ball @9/6kg
15 Box Jumps 60/50cm
5 Pull-Ups

600m Run
28m Suitcase Carry (heavy)
12 Wall Ball @9/6kg
12 Box Jumps 60/50cm

800 Run
28m Sled Push

400m Run w Medicine Ball 9/6kg
28m Suitcase Carry
9 Wall Ball 9/6kg
9 Box Jumps 60/50cm
5 Pull-Ups

600m Run
28m Front Rack Carry
6 Wall Ball 9/6kg
6 Box Jumps 60/50cm

400m Run a.f.a.p.

TC: 40min

Tunti sisältää harjoitteet osioihin
A) Käsilläseisonta
B) Käsilläseisontakävely

AMRAP10
1-3 Seinäkävelyä
30 Tuplaa/sinkkua
15 Kuppikeinua

5x3 Power Snatch
- Rest 2-3min btw sets.

Set 1: 50%
Set 2: 50%
Set 3: 55%
Set 4: 60%
Set 5: 60-65%

EMOM x 16:00
Minute 1: 45s Cal Row
Minute 2: 10 Hollow Rocks
Minute 3: 45s Paused Ring Row (pause at top for a full 3 count each rep)
Minute 4: 10 KB Squat Jumps

Hang Power Snatch + Power Snatch
Build to a heavy 2 + 1 in 5 sets. Rest 2:30

• Improve on last week if possible
• Option: Practice technique.

Lisäpainoilla

EILINEN

tai

LEPO + pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

tai

PAINONNOSTAJAN LENKKI 25-30min
KÄVELY 5 min
HIDASTA JUOKSUA 5min + REIPASTA JUOKSUA 200m
KÄVELYÄ 200m + KOVAA JUOKSUA 150m
KÄVELYÄ 200m + SPURTTI 100m
KÄVELYÄ 200m + REIPAS SPURTTI 50m
KÄVELYÄ 200m + KOVA SPURTTI 30m
KÄVELYÄ 200m + KOVA SPURTTI 30m
HIDASTA JUOKSUA 5min
KÄVELY 5 min

5 min of easy row
3 rnds of
3 broad jumps
6 1 arm ring row e/s
10 step back lunges

---

3 rounds, each round for time, of:
30 Wall Balls, 30/20 lbs
30 Power Snatches, 95/65 lbs

Rest 2 mins between each round.

DELOAD WEEK

Outdoor workout

A) KB skills 3 rounds for quality / side
4 one arm KB swing
3 one arm KB hang power clean
2 one arm KB snatch
1 one arm KB windmill
--> All the reps unbroken

B) 16min AMRAP
400m easy jog
20 goblet squat 16/12
100m KB oh carry (switch arms as you like)