3 - 4 sets:

a) 8 - 12 Single Dumbbell Bench Press ( Each )
b) 30m + 30m Single ARM Kettlebell Farmers Carry
c) 8 - 12 Banded Triceps Pull Down

A,
Pause Hang Power Snatch 2-2-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

3 sec pause in the receiving position.

B,
For distance:
Weight Vest Run: 1x 10 mins

Specify load in notes.

For time:
Weight Vest Run, X m

Edit in the total number of meters achieved from part 1 and complete for time.

For time:
Run, X m

Edit in the total number of meters from the first two parts and complete for time.

C,
For quality:
50 L/50 R Band Split Squats
100 Band Good Mornings
100 Banded Behind-the-Neck Press

Complete in as few sets as possible.

10 rounds:

12 cal SkiErg
6 box-over burpees
6 heavy db snatches

W:R = 1:1

Via Mikko Salo

R5JC

Overhead Half Kneeling Hip Extension
3 x 10 each. Rest 60s
+
- Biphasic Hip Flexor Stretch x 30s each
- Active Straight Leg Raises x 10 each
- Adductor Rockback Stretch x 30s each
*Entire time 6s nasal inhale + 6s nasal exhales

3 x 25 Banded Tricep Extensions
- Go for unbroken sets
- Rest 2min btw sets

Warm-Up WORKOUT ★
5min Echo/Airbike with 50sec moderate, 10sec fast. Add intensity round by round

Then 3 rounds:
10 Deadlift
10 Press
10 Front Squat
10 Shoulder Tap

Warm-up: 

3x

15/12 Calories row

20 Cossack squats

10 Sotts press BTN

8+8 1-Arm OHS

4 High box jumps

---

A) OHS

4x5 “Bamboo OHS”. 
*Bamboo OHS painot laitetaan roikkumaan kuminauhoilla. Tarkoitus on vahvistaa valakyykkyyn tarvittavia tukevia lihaksia. Käytä tätä primerina muille kyykyille.

Overhead squats

5 @68%
2x2 @ 78%
2x2 @ 85%
2 @ 90%
5 @68%

---

B) Push jerk


4 @ 75%
3 @ 81%
2 @ 85%
4x2 @ 89%

---

C) Bonus:

Strict banded pull-ups, 7 x 8.

Seated 1-Arm shoulder press, 4 x 10+10

Reverse hyper, 4 x 12
Back extension on GHD, 4 x 12

Core:
3x

12+12 1-Arm windmills

24 GHD Sit-ups
18 Hip extensions

3 - 4 sets:

a) 30+30 Side Plank
b) 8 -12 Single Leg GHD Hip Extensions
c) Wrist Rolls with barbell ( 60- 90 sec. )

5 RFT

1000/800m Row
30 Box Jumps 24"/20"
30 Dumbbell Snatch 22,5/15kg

TC 35

10 minutes of easy bike, walk, or row done with nasal breathing.
+
Register for the Half Marathon Row!
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