50-40-30-20-10
Sit Ups
12-10-8-6-4
DB Bicep Curl to Arnold Press
- Increase weight as the reps go down

Snatch high pull & snatch
1 @ 70%
1 @ 75%
1 @ 80%
1 @ 85%
1 @ 80%
1 @ 75%

Tempo overhead squat
4 x 3 @ 70% of max overhead squat
3 seconds on the way down, controlled on the way up

Push press & push jerk from the rack
(1 pp & 1 pj)
1 @ 65% of max push jerk
1 @ 70%
1 @ 75%
1 @ 80% x 2

Optional accessories
5 x 3 bench press as heavy as possible

Warm up
3:00 Bike Easy
-into-
4 x
:30 @80 RPM
:30 @100+ RPM

Bike
10:00 @90 RPM
3:00 Easy
7:00 @90 RPM
3:00 Easy
4:00 90 RPM
3:00 Easy

Pick a damper/resistance that is as heavy as possible while holding 90 RPM

Cooldown
10:00
Easy Bike

Voima
KB swing 5x8
-rest 1min
-nouseva paino
-rohkeasti painavaan painoon

WOD
10min EMOM
1.min KB swing x12
2.min slam ball x12

10 min of
10 cal row
5 z press each side
10 walking lunges
3 Dept jumps

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Jerk balance
5x every 3 min
5 reps
- leave 0 reps in rez
- built to a heavy 5 reps
- NO FAILS
-take a video of last set and sent it to minna

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
10 Glute Bridge-Ups w/:05 pause at top*
:30/:30 Single Leg Glute Bridge Hold
*Option to use a band above knees. Focus on bracing, lifting, then holding

4 rounds of:
8 Strict T2B
12 Hollow rocks
20 Cross crunches
Rest

3 rounds:
40 DU
20 HSPU
20/18cal Row
20 HRPU

10-9-8....1 descending ladder:

-Burpee over dumbbell
-Single arm db thruster(N 15kg/M 22,5kg)

Merkkaa kommenttiin muistiin minkä painoista käsipainoa käytit.

3 Back Squat + 3 Box Jump
5x every 3 min
3 @AHAFA
- have the box next to your back squat set up and perform the jumps asap after squats
- box should be as high as possible
- NO FAILS1