Warm-up:


3x

15/12 Calories row

20 Cossack squats

10 Sotts press BTN

6+6 1-Arm OHS

3 High box jumps

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A) OHS

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

OHS

5 @68%
2x3 @75%
2x3 @ 81%
5 @68%

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B) Push jerk & Shoulder press

Shoulder press, build up to a 1 rep max of the day.

Push jerk

5 @ 70%
4 @ 74%
3 @ 79%
3x3 @ 84%

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C) Accessory:

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

EMOM 16 (4rounds), alt. btw:
15/12cal Ski
20m Sandbag Bearhug Carry
4 Strict HSPU + 5 Kipping HSPU
1min Rest

35 Minutes For Quality & Load :

5 Shoulder Press
8 + 8 Dumbbell Row
10 - 15 Hanging Knee Raise
10 RLD w/ KB`S
Run 150m

Split Jerk Balance
6x6x6x6
Tall kneeling KB push press
8x8x8x8

Spend 10 minutes building the weight up to 80%.
Then perform 5 work sets of:

power clean
+
hang squat clean
+
push jerk

@80% rest as needed

Block power snatch
5 sets of 3
@ 70 % of 1 RM
rest as needed

500m ski
2 round of 5 reps each
Sots press behind the neck
no feet Snatch pull under
Snatch Pull
Split snatch
high hang snatch
snatch

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Pressing snatch balance
5 sets of 3
@ 1-2kg more than last week
rest as needed

10 rounds for time. You go, I go-style:
300/240m Row
40 DU
30s HS-hold

Scaled: 100 Singles

15min AMRAP

12/10 cal bike erg
10m HS walk
8 alt. DB Clusters 25/17.5

aim for 5 rnds

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rest 5 min then

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15min EMOM

1) 5 bb bench press
2) 10m sled pull
3) 12 alt. pistols

500m row
3x
7 bird dog row
3 low box jumps to straight legs
5 banded RKBS

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2 rounds 3 reps each
- front squat
- good morning
- Clean pull under
- high hang power clean

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for 7 min, every 30s.
2 power cleans @ 55%