Overhead squat

1 x 20, 2 x 15, 3 x 10

Rest as needed b/t sets

• Choose a weight for each set that allows you to focus on 1) strong positions, 2) smooth movement and 3) good rhythm while keeping the sets unbroken. You could do the 1st set with an empty barbell or just a little heavier, then build up across the sets ONLY if your form is consistent.

Power snatch

1 x 20, 2 x 15, 3 x 10

Rest as needed b/t sets

• Choose a weight for each set that allows you to focus on 1) strong positions, 2) smooth movement and 3) good rhythm while keeping the sets unbroken. You could do the 1st set with an empty barbell or just a little heavier, then build up across the sets ONLY if your form is consistent.

30-25-20-15-10-5 Reps For Time:
- Cal Ski
- KBS (US) 24/16kg

Block power clean

5 x 3 @ 85-90% of 3RM from last week, go every 1:00-1:30

– Drop the bar between each rep, reset and go.
– If you don’t have blocks you can stack plates for blocks OR go from hang instead (you might need to keep the weights a bit lighter).

A.
-80/60cal AB
-30 wall ball 9/6kg
-AMRAP DB snatch 20/15kg

Rest 3

B.
-120/120cal row
-25 burpees
-AMRAP double DB thrusters, 2x 20/15kg

Rest 3

C.
-100/100cal ski
-30 box jumps
-AMRAP double DB C&J, 2 x 20/15kg

*score is total reps of DB snatch, DB thrusters and DB C&J combined.

2 sets:
2rounds:
12/10cal Ski
50 DU
10 HSPU

• Rest 2:00

2rounds:
10 HSPU
50 DU
12/10 Ski

EILINEN

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LEPO + SAWON KEHONHUOLTOTUNTI klo 16.00, alakerta

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

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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

2 rounds
8 Tension swings (sponge/block between feet)
3-5 Pike compression slides
3 Handstand wall walks to a plate
4 Rope pull-ups
6 Box jumps
+
Build to workout weight for SB clean/carry
* Prep other movements between sets
+
1-2 rounds
10/7 (cal) Air bike
5 Toes-to-bars
3 SB cleans
10m SB carry
4 Box jump overs
2 Wall walks
1 Rope climb
– Rest 0:30 between rounds –

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

5 rounds for time:
2 rope climbs
10 shoulder overhead 35/25 kg
30 double unders