Penkki 5x5x80%

Sotilaspenkki käsipainoilla 2x12-20

Facepulls 8x15-25

SitUps 3x20

3 min DU practice

shoulder 7
(lateral raise, bend over raise, front raise)
5 1-leg KB RDL
10 BD dead bug

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5-7 RNDS for quality

5 reps each side/movement

KB push press e/s
rest 30s
DBL kb front squat
rest 30s
1-arm RKBS
rest 30s
KB clean
rest 30s
DBL KB DL
rest 30s
1 TGU e/s
rest 30s

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• choose light weight over heavy to ensure ability to keep moving steady
• HR 70-80%

Every 10 min x 4 sets
20 T2B
20 hand release push ups
20 single DB hang power snatches (35/25 lb)
40 cal row or ski

8 min time cap.

40 Min for quality
1200m jog
20 Plank kb passthrough
40+40m Kb front rack/oh walk
20 Sumo Good mornings
80m Walking lunge

Four sets for times of:
30/20 Calorie Assault Bike
20 Box-Facing Burpee Box Jump-Overs (24″/20″)
30/20 Calorie Row
Rest 3 minutes

Warm up.
10 arm circles one way and 10 the other
20 reps cat stretch
X3

Shoulder circuit
10-15 chair dips
15 high pulls
10 front shoulder raises
rest 1 Min
Repeat 5 Rounds

Core Work
4 Rounds
15 hollow Rocks
10/10 side bends banded
15 v-sit up
45 secs Rest

DB ladder: 15 Min AMRAP. Single arm so 3 and 3
3 floor press
3/3 row
3 star jumps.

6
6
6
9
9
9

3 - Position Snatch (High Hang - Hang - Floor)

2 x (1+1+1) x 70%, 3 x (1+1+1) x 75%

Snatch Pull

5 x 5 x 93%

Snatch Grip Push Press

5 x 5 x 75%

Good Morning

3 x 8 x 30% (% of back squat)

3 sets:

15 KB swing
15 Sit Ups

1.) Muscle clean + front squat + press in jerk 4x 3+3+3
2.) Clean 7 x 2
3.) Clean pull 4 x 3
4.) Front squat + box jump
5 x 3 +1
5.) Good morning 3 x 5

For time:

• Row 300 meters
• 20 push presses
• Row 300 meters
• 15 push presses
• Row 300 meters
• 10 push presses
• Row 300 meters
• 5 push presses

♀ 95 lb. ♂135 lb.

3 - Position Clean (High Hang - Hang - Floor)

2 x (1+1+1) x 70%, 3 x (1+1+1) x 75%

Power Jerk + Jerk

2 x (1+2) x 70%, 3 x (1+2) x 75%

Snatch Deadlift

2 x 7 x 100%, 3 x 5 x 100%

Front Squat

1 x 6 x 65%, 1 x 6 x 70%, 1 x 5 x 75%, 2 x 3 x 80%