Every 6 Mins
1 High Hang Squat Clean
1 Low Hang Squat Clean
1 Squat Clean
1 Push Press
Repeat but finish with Push Jerk
Repeat but finish with Split Jerk

WARM UP (Grab a MBall or Slamball for warm up)
While Holding the Mball or Slamball ...

Ankle Jog Drill
Walking Lunge w/ T rotation
Walking SL T balance
High Knees
Butt kickers
Lat Lunges
MINIBANDS AT ANKLES
Monster lat walks
short stop Diagonal Walks
Jumping SQ forward
Inchworm into walk out plank ( no MB/SB required)

WORKOUT
6 stations
2 ppl per station

1) BOBSLED TIME (2 stacks of 3 - 5 45lbs plates, on towels...and you PUSH)
2) BB Back SQ jumps (using 35lbs bar & 45lbs bar - if that's too light - JUMP HIGHER)
3) MedBall Knee In (or request ninja exercise ;)
4) Single KB DL
5) Plyo Push Up
6) MAX speed on curve

1 ROUND : 25s ON : 10s Transition 2X through 7 mins
2 ROUND : BB SQ Jump Timer 15 reps : NO TRANSITION TIME
3 ROUND : Plyo Push Up Timer ___ reps : NO TRANSITION TIME

PYRAMID FINISHER (IF YOU DARE)
2 Push Ups
1 Pull Up

2 & 1 , 4 & 2 , 8 & 4

Wave #1
Set #1 – 5 Back Squats @ 73% of 1RM Back Squat
Set #2 – 3 Back Squats @ 78% of 1RM Back Squat
Set #3 – 1 Back Squats @ 83% of 1RM Back Squat
Wave #2
Set #4 – 5 Back Squats @ 78% of 1RM Back Squat
Set #5 – 3 Back Squats @ 83% of 1RM Back Squat
Set #6 – 1 Back Squats @ 88% of 1RM Back Squat
Wave #3
Set #7 – 5 Back Squats @ 83% of 1RM Back Squat
Set #8 – 3 Back Squats @ 88% of 1RM Back Squat
Set #9 – 1 Back Squats @ 93% of 1RM Back Squat
15-Rep Front Squat
Set #10 – 15 Front Squats @ 54% of 1RM Back Squat

T2B
Ring Dips
Leuanveto tekniikoita, tavoite 2 x 3 leukaa joko strict, kippaus tai kuminauhatekniikalla.

Kevyttä teknistä opettelua

Set #1 – 3 Front Squats @ 80% of 1RM Front Squat
Set #2 – 1 Front Squat @ 85% of 1RM Front Squat
Set #3 – 3 Front Squats @ 80% of 1RM Front Squat
Set #4 – 1 Front Squat @ 88% of 1RM Front Squat
Set #5 – 3 Front Squats @ 80% of 1RM Front Squat
Set #6 – 1 Front Squat @ 91% of 1RM Front Squat
Set #7 – 10 Back Squats @ 75% of 1RM Front Squat

20min tasavauhtista, jonka jälkeen 10x1min minuutin palautuksella.

3 DIFFERENT TABATAS

Score is the number of reps performed in tabata 3

TABATA 1

• Wide grip strict pullups
• Farmers hold 2x32kg kettlebells
• Strict K2E's
• Squat 25kg plate on back
• Repeat

TABATA 2

• Narrow grip strict pullups
• Deadlift clean hold 100kg (no hookgrip)
• Strict T2Bs
• OH Squat 25kg plate overhead
• Repeat

Tabata 3

• Pullups
• Deadlifts 100kg
• K2E's
• Squats 25kg plate held against chest
• Repeat

5 heavy ones

Wave #1
Set #1 – 5 Back Squats @ 70% of 1RM Back Squat
Set #2 – 3 Back Squats @ 75% of 1RM Back Squat
Set #3 – 1 Back Squats @ 80% of 1RM Back Squat
Wave #2
Set #4 – 5 Back Squats @ 75% of 1RM Back Squat
Set #5 – 3 Back Squats @ 80% of 1RM Back Squat
Set #6 – 1 Back Squats @ 85% of 1RM Back Squat
Wave #3
Set #7 – 5 Back Squats @ 80% of 1RM Back Squat
Set #8 – 3 Back Squats @ 85% of 1RM Back Squat
Set #9 – 1 Back Squats @ 90% of 1RM Back Squat
15-Rep Front Squat
Set #10 – 15 Front Squats @ 52% of 1RM Back Squat

Jalkakyykky 4x2x5RM eli tee 4x2 samalla painolla jolla teit max5
Box-kyykky TAI Pause-kyykky 4x6 (joka sarjan välissä jännehypyt x 3)
Istumaannousu 3x10-15
Etuheilautus kahvakuulalla 3x10-15