500m row
3x
7 bird dog row
3 low box jumps to straight legs
5 banded RKBS
2 rounds 3 reps each
- front squat
- good morning
- Clean pull under
- high hang clean
- Clean and push jerk
_________-

In 20 min built up to 80% of 1 RM

hang power clean
+
squat clean
+
push jerk
+
split jerk

Warm-up:
3x
15/12 Calories row
20 Cossack squats
10 Sotts press BTN
6+6 1-Arm OHS
3 High box jumps

A) OHS

4x5 “Bamboo OHS”.
*Bamboo OHS painot laitetaan roikkumaan kuminauhoilla. Tarkoitus on vahvistaa valakyykkyyn tarvittavia tukevia lihaksia. Käytä tätä primerina muille kyykyille.

OHS
5 @ 65%
5@ 68%
3x4@ 72%
5 @ 65%

B) Push press & Shoulder press

Push press
8 @ 55%
8 @ 58%
6 @ 64%
3x5 @ 68%

Shoulder press 6x3 @ 90% (Viime viikon 3RM)

C) Accessory:

Strict banded pull-ups, 6 x 12.
*Leuat tiukkoina ja isoissa sarjoissa. Enintään 1 lepo sarjassa, muuten lisää kumpparia.

---

Reverse hyper, 4 x 12

Weighted back extension, 3 x 12

Seated 1-Arm shoulder press, 4 x 12+12

---

3x
30 Barbell side crunches
20 GHD Sit-ups

EMOM 10
1) 16/12 cal ski
2) 8m HS walk

3 - 4 sets:

a ) 8 - 12 Single DB Bench Press ( each )
b ) 50m Single arm Farmers Carry ( each )
c ) 8 -12 Banded Triceps PushDown

4 x 9 (70%)

Percentage from 1RM

A,
For time:
Run, 1 mi
Row, 2000 m
Run, 1 mi
goal: sub 24 mins

B,
4 rounds for quality of:
10 Dumbbell Hammer Curls, pick load
10 Kettlebell Goblet Squats, pick load
10 Tate Press, pick load

5:00 easy Bike, Row, Walk etc
+
- Scorpion Stretch - 60s each
- Lizard Pose - 60s each
- Prayer Stretch - 60s
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

30s ON, 30s OFF x7 (28min)

1) db box step ups
2) db push press
3) burpees
4) shuttle run

Bench press
7x 6
“2,5min

*between sets perform
2 lay to up and back rope climb.

AMRAP 12:
15 KBS (RU) 32/24kg
12/10cal Ski
3 Rope Climbs 4m