4 rounds of:
5+5 KB snatches
5+5 KB Windmills
10+10 DB snatches
10+10 DB side bends
15s + 15s Side plank
30s Weighted plank hold
Rest

6 rounds:
15 toes to rings
12 db hang clean @2x22.5kg
9 burpee
6 hspu
- rest 1min -

BMU proge

5 rounds for quality:
15cal ski (reipas vauhti)
Max bmu
-rest 30s
Max bmu
- rest 1min

• koita saada samat määrät joka keikka
• ekassa bmu setissä voi olla esim 4 ja tokas 3 esim.

Jerk
• 3 sets of 5 reps at 55%, 65%, 75% of 1RM
Can be from the rack / jerk boxes.

Clean
• 3 sets of 5 reps at 55%, 65%, 75% of 1RM

10 min E2MOM:
• 3 Power Snatch
Recommended weight is 75% 1RM.

5:00 BikeErg @ easy pace
+
Cardio
The intent here is to get sweaty and to bring your HR up to touch on the workout intensity BUT not to fatigue yourself for the workout:
3:00 Echo bike @ easy pace
2:00 Row @ moderate pace
2:00 Echo bike @ moderate pace
* At the start of each minute, take 3 big, expansive breaths (while still moving) to warm up the respiratory muscles
+
Practise Wall balls and Lateral burpee box jump overs
* To find a good form and rhythm for each, consider the following:
Wall balls: distance from the wall (line), stance width, hands under (not on sides) of the ball, arm shake (or not) between reps
Burpees: step up or jump up from the floor, how to jump on and over the box, rhythm
+
Run through
12 Wall balls @ 20/14
8 Lateral burpee box jump-overs, 24/20”
8 Wall balls @ 20/14#
4 Lateral burpee box jump-overs, 24/20”

Rest 3 to 5 minutes before you start the workout.

Run

4 x 800m Work / Rest 1:1

Rest 3 minute

Run 1200m

4 rounds for time:

3 wallwalk
20 wallball
5 power clean 60/35 kg

3 sets

5 Back squat @80% 10RM
8/8 Single leg DB box step up