Weighted Pull Up 1RM

1-1-1-1-1-1

• Biphasic Half-Kneeling Pec Stretch x 60s each side.
• Parasympathetic Breaths 10-15 (6s inhale + 1s hold + 6s exhale + 1s hold)

Power Clean + 2 x Front Squat + Jerk

5 x 80% of jerk.

3 Kierrosta:
15-20 Kahvakuula heilautus
10/10 Yhden jalan lantionnosto
10/10 Side bend

EMOM10
1. Kelkka
2. 10/10 Vauhtipunnerrus yhdellä kädellä

2min Lepo

EMOM10
1. Askelkyykkykävely
2. 14 Käsipainotempaus

EMOM 5

20 du's
+
active rest by jump to 2x 25kg plates like you'd do du's
rest of the minute

A,
Snatch Balance 3-3-3-3-3

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

B,
Every 1 min for 16 mins, alternating between:
20 Lateral Box Jump Overs @60/50cm
20 Push-ups

C,
Each for distance:
Row, 7 mins
Bike Erg, 7 mins
Ski, 7 mins

-Complete at an RPE of 6-7/10 with sustained effort being the focus.

Stoppi-kyykky 4x2 (50-55-60-65%)

Kyykky 3x2 (70-80-90%)

2lankun penkki 3x3 (72,5%-82,5%-92,5%)

3 rounds for time of

• Run 800 meters
• Rest 2 minutes

Run:

10 Sets:

200m Fast
200m Recovery