Banded Alphabets x 3 sets on each side. Rest as needed.

Max reps strikta c2b med omvänt grepp

Optional Accessory

CONDITIONING

Airbike Intervals

E3MOM x6

10sec max effort, RPE 5

21 minute AMRAP
15 Box Jumps 61/51 cm w/ Step down
200m Run
12 Kettlebell Swings 24/16 kg , y+w 16/12 kg
200m Run
9 Burpees, y+w bodybuilders

go after lowest level of: API or KB

Box Jumps:
Gaze Forward
The temptation is to stare at the box, looking down. It can seem like the right thing to do, but our torso tends to follow the eyes, and we don’t want to be hunched over. Move the gaze forward, with the box still in view, but focus on keeping the chest/torso upright throughout the jump and landing.

Kettlebell Swings:
Feet Planted
We talked about this same concept with regards to rowing, and the concept applies here too. Due to the nature of the swinging movement there is a tendency to rock back and forth on the feet. Avoid this. Keep your big toe, pinky toe, and heel planted throughout the movement to ensure efficient power transfer and not losing contact with the ground.

Burpee:
Lead with the Hips
The burpee at its core is a hinge, and the hips are the key in any hinge. When coming out of the bottom of the burpee drive the hips up first to create room for the feet to come through. This will also help you avoid “worming” up off the ground, which is inefficient and rough on the low back.

Push the pace. At 21 minutes, it’s on the longer side of what we do, and fits into Vp(v) - Aerobic power on the ventilation/breathing side. You want to push as fast as your breath will support, you don’t want to look up at minute 2, or even minute 10, and think “Uh oh, I went out too hard”. If you take splits (which you should), aim to keep each round about the same. If possible, speed up as you go through rounds.

Warm up(8)
10 single leg deadlifts
10 down dog w/foot pedal
10 cal airdyne

10 in and outs
10 active dive bombers
10 jing jang

10 plyo
10 plank tap
10 cal row

Mobility(4)
1:00 min elevated child's pose
1:00 min front rack stretch

Weightlifting(15)
bench/strict 4x1 @90% of 1rm

Fittrain(20)
4rds
15 burpee box step overs-challenge up-jump overs
15 cal row
then
60 dumbbell front squats-35/20-challenge up-60/35

Opt(12)
1600m walk/run
5x5 bk ext
snatch practice

Finisher
30 t-raise
100 knee tap crunch
1:00 min samson stretch

Eilinen/

Stopilla etukyykky raskas ykkönen 5 sek. (Ilman vyötä)

Rinnalleveto puolesta reidestä (pukit)

1x2@60%, 1x2@65%, 1x2@70%, 3x2@70%

Työntölähdöllä maastaveto, koroke jalkojen alle

1x5@90%, 1x5@95%, 1x5@100%

Takakyykkyhyppy 3x5@20%

Lisäpainolankku 3x40 sek

Power snatch 5x2
Snatch pull 5x2
OHS 4x5

3-3-3-3-3
Add weights

Bench press 3x4, 2x2

”Strict &jumping”
4 rounds for time:

-10 strict pull-ups
-20 box jump 60/50cm
-30 double unders
-20 push-ups
-10 strict T2B
-2min rest

TC28