A: Muscle snatch doubles up to heavy
B: Power snatch doubles @80-85% 5x2
C: Power clean doubles + amrap air squat Emom 10 min

8min amrap
8 strict pull ups
16 kb swing
4min rest
8min amrap
8 DB renegade rows
16 push ups
4min rest
8min amrap
8 Alternating DB snatch
16 situps

LÄMMITTELY
Amrap 6
10 Airsquat
10 Ylivienti
10 (5+5) Tuulimylly

CIRCUIT
6 kierrosta, 40s./20s
1. Hollow hold
2. Mittarimato
3. Askelkyykky
4. Dead bug
5. KK heilautus
6. Punnerrus
7. Rengassoutu

• Weighted pull up 4x2–3

• Negative pull up 3x5

WARM UP/ PREP after bike OR air bike workout
1 min ski
15 ring row
10 kip knee raises
15m sandbag carrying
1 min ski
1 rope climb

Metcon
2 rounds @MODERATE PACE
3 Rope Climb
450/500m Ski
30m Bear Hug Sandbag Carry (45/70kg)

Accessory Work
Practise tyre flibbing and get 10-15 reps in.
Play some HS Walk for 10 mins, ( try some turning like 3m straight , u-turn and back)
mix some wall ball shots in with hs walk
SOMETHING LIKE 8-12 REPS AND THEN GO FOR 5-10M WALK. (EXAMPLE)

Cool down
2-3 min light cardio
1+1 min triceps strech
1+1 min forearms strehcing

”The Running Jerk”
1600m run
15 c&j 60/40kg
800m run
10 c&j
400m run
5 c&j

BIke Erg Work or AIR BIKE WORK
Warm Up
1:00 easy - > : 30 moderate
1:00 easy - > : 30 moderate/fast
1:00 easy - > : 30 fast
then strech a short streches for legs and get ready for workout!

Workout
4min at moderate
2min at hard (seated) / FAST AIR BIKE
4min at easy
2min at hard (standing) / FAST AIR BIKE
4min at moderate

For time:

800m run

21-15-9
TTB
Front squats 105/75

1000/800m row

3 rounds
10 cal bike or row
10 air squats
Duck walk (up and down gym)

Box squats
E2MOM x 5
5 reps @ 60% 1RM Backsquat

For time
21 box jump@60/50cm
21 usa swing
21 burpee
18-15-12-9-6-3
Start each set with 200m run
Timecap : 30 mins