Barbell Bicep 21s
3 x 21, 7 reps each position. Rest 60s.
+
- Scorpion Stretch - 60s each
- Prayer Stretch - 60s
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

Clean&Jerk

3 Supersets of
10 Hip Thrusts, pick load
1min Pronated Pull-up Bar Hang, no grips
- Rest 2min btw sets

4 rounds for time:
500/400m Row
500/400m Ski
Rest 1:1

50-40-30-20-10 reps for time of

• Push-ups
• Single-leg squats

5 rounds for time

500m row
12 deadlift @bodyweight
21 kettlebell swing @20/16kg
- rest 1min between rounds

4-6 Sets:
5-6 Reps @ 65-70%

*6-8 Second Eccentric

Warm-up:

3x
15/12 Calories row
10 Medball bearhug squat jumps
10 Snatch grip sotts press behind the neck
10 Overhead squats
:20s Paralletts supported L-sit

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“Bamboo overhead squats”, 4 x 8 - light to moderate weight

Overhead squats

5 x 5 Overhead squat @ moderate weight

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Metcon

As many reps as possible in 20:00 minutes of:
30/24 Calories row
20 Dumbbell snatches, alternating arms
10 Burpee box jumps 24/20”

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Core:
3x
1:00 min plank hold
15+15m 1-Arm suitcase carry

Bonus:
4 x 20 Banded pull-ups
4 x 10 Behind the neck tricep extension with barbell
4 x 12 Reverse hyper

EILINEN tai

esim.
- reipasta kävelyä 45 minuuttia + venyttelyt tai
- sauvakävelyä 30 minuuttia + venyttelyt

A,
Every 1 min for 10 mins, alternating between:
10 Bike Calories + 1 Dumbbell Snatch, 32/22,5kg
9 Bike Calories + 2 Dumbbell Snatches,
8 Bike Calories + 3 Dumbbell Snatches,
7 Bike Calories + 4 Dumbbell Snatches,
6 Bike Calories + 5 Dumbbell Snatches,
5 Bike Calories + 6 Dumbbell Snatches,
4 Bike Calories + 7 Dumbbell Snatches,
3 Bike Calories + 8 Dumbbell Snatches,
2 Bike Calories + 9 Dumbbell Snatches,
1 Bike Calorie + 10 Dumbbell Snatches,

B,
5 rounds for quality of:
Farmers Carry Hold, pick load, 20 secs
Double Kettlebell Front Rack Hold, pick load, 20 secs
Double Kettlebell Overhead Hold, pick load, 20 secs

Choose a challenging weight that you think you can complete all 5 rounds unborken with.