@ 00:00-05:00 bodyweight warm up:
10/10 Curtsy lunge
5 Inch worm
10/10 Alternate superman
5/5 Alternate V-up

@ 05:00-45:00 Alternate between A & B

A) For 5 min:
Machine

B) For 5 min:
40m DKB front rack carry
30m Unweighted walking lunge
20 DB snatch
10 Straight arm pull down

Low intensity, steady pace. Try to keep your HR @ zone 2 (~ 60-70% HR max).

2-4rounds:

8-12 ring row
20-60s plank hold

5 Rounds For Time :

10-8-6-4-2 Squat Clean 70/50kg
20/15 Calorie Row
10 Toes To Bar

• Barbell can be completed in singles or TnG. We want to choose strategy here that will allow us to push the other 2 movements as well.

• Aim for a moderate pace on the row. It is likely that athletes will need about 30s to pick up speed after the squat cleans.

• Let's see if can get the toes to bar completed unbroken each sets.

TC 20

Build in 15 Minutes Heavy Tng 3 Rep Squat Clean

3 Rounds :

1:00 Cross Overs
8 Box Step-ups
5 Front Squats
3 Shoulder Press
5 Kip Swing

3 rounds for time:

20/10/5 deadlift @80/100/120
500m row

For time:
15-12-9
row
burpee over rower

Target under 4min, Cap 5min.

Viikon ainut korkeamman sykkeen harjoitus, voit halutessasi mennä selkeästi kovaa, mikäli kaipaat lepoa peissaa rauhallisemmin läpi ilman Time cappia.

500m row then
2 sets x 20 reps alternating:
Wall Foam Roll
Parallette Shoulder Extensions
then
3 rounds of
5 Plyo push up
20s. Hollow hold
7 false grip ring row to chest with 2 s. hold

---

For Time
33-22-11
Calorie Row
HSPU
TTB

---

shoulder ext

wall roll

shoulder taps

5min on - 5min off, 3 rounds:
Buy in: 400m run
- rest 30s after run

into AMRAP
10 wb
8 dl
6 knee raise / v-up / toes-to-rack

OPTIONAL COOL DOWN
EMOM x 9 MINUTES
MIN 1 - :25/:25 Single Arm Med Ball or KB Overhead Hold
MIN 2 - 10-15 KB Upright Rows
MIN 3 - :50 Alt. 90-90 Hip Rotations