A,
Back squat week 3
1x5 @75% of Training max +10kg
1x3 @85%
1x1+amrap @95%

B,
1x20 reps
Hip trust

C,
Glute ham raises x 2 max reps
Rest as needed btw sets

D,
3 rounds for quality
Sled drag 30m
Rest 1 min
Hard effort !!

E,
Each for time
6x400m run
Rest as needed
RPE8/10
Goal : strong and consistent pace , 5-10sec of one another

F,
Every 1 min for 10 mins
Odd : 12 GHD sit ups
Even: 7 Dball ground to over shoulder @50/30

EMOM 12:
15/12cal Row
8-10 Burpees
8-10 T2B
8-10 Box Jump 60/50cm

5x6 Strict Pull-ups
- Rest 1:30 btw sets

EMOM x 6 MINUTES
MIN 1 - :45 Max Alt. V-Ups
MIN 2 - :45 Plank Hold

For time :

10-20-30 Thrusters 42,5/30kg
15-25-35 Bar Facing Burpees

TC 15

• Lets try to hold on some bigger sets of thrusters today. We can aim for 1-2 sets in the first round, 1-2 sets in the second round, and 1-3 sets in the last round.

• use the burpees as your pacer. We can move at a speed that allows us to stick to our strategy on the barbell.

WARM-UP



Every minute on the minute for 12:00 minutes of:
1) 15-20 Air squats
2) 10 Back squats
3) 15-20 Sit-ups
4) 7 Kettlebell swings + 4 Box jumps

---

STRENGTH



Back squat,
Build up to 2 rep max for the day in 15:00 minutes.

Then as many reps as possible in single set with 90% of the heaviest set of two back squats.

Clean pull,
5 x 3 (hard)

___


ACCESSORY

Weighted reverse lunges,
4 x 8/8 (hard)

Good morning,
4 x 10 (moderate)

Seated Z-press with kettlebells,
4 x 10/10 (moderate)

Pendlay rows,
4 x 10 (hard)

Sideplank hip touches,
4 x 20/20


___


(OPTIONAL) CONDITIONING


Every minute on the minute for 20:00 minutes of:
1) 20/16 Calories bike
2) 20/16 Calories ski
3) 20/16 Calories row
4) Rest


Box Squat 6 x 4

21-15-9

Penkki @70
Leuat
Ilmakyykky

4rounds:
30 crossover Scaled DU
10m hs walk Scaled 3-4 wall walk

rest 1min between sets

3 rounds:

15 cal echo bike
10 clean & jerk

Q7AV