1000m row

3 rounds (45kg bb)

3 clean
6 front squat
9 S2O
12 T2B
15 HRPU

1000m row

WARM-UP



3 rounds of:
:45s bikie erg
5 Upright rows
5 Overhead squats
5 Snatch grip sotts press behind the neck
5 Low hang snatches
:45s row erg
3 Burpees
3-5 Chin-ups
3 High box jumps

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SNATCH

Snatch,
3 sets of 2 @ 86%
2 sets of 2 @ 90%
Percentage of snatch 1RM
Lift every 2:30

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CLEAN AND JERK

Clean complex: (Clean pull + Hang clean + Front squat + Clean + Jerk)

3 sets @ 86%
2 sets @ 90%
Percentage of C&J 1RM
Lift every 2:30

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BACK SQUAT

4 @ 85%
3 @ 88%
2 @ 90%
4 @ 88%
3 @ 90%
2+ @ 93%

Max reps on the last set of back squats.

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(OPTIONAL) BONUS

Accessory work:

3-5 rounds of:
3-6 Strict weighted pull-ups
8 Seated Z-press with barbell
15 Banded glute bridges
20 Alternating leg V-ups
15 Spanish squats
15 Hip extensions on GHD
Not for time

OR

Conditioning:

Every minute on the minute for 24:00 minutes of:
1) 14/11 Calories ski erg (:45s)
2) 6 Touch and go snatches @ 40-50% (:30s)
3) 50 Double-unders (:30s)
4) 5-7 Burpee pull-ups (:30s)

7,5km Run

3 rounds for time:

Legless rope climb
sprint run

tc 4min

-rest 1min-

MAX distance handstand walk

tc 2min

EILINEN

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LEPO + SAWON KEHONHUOLTOTUNTI klo 16.00, alakerta

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LEPO + OMATOIMI KEHONHUOLTO pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

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PAINONNOSTAJAN LENKKI 25-30min
KÄVELY 5 min
HIDASTA JUOKSUA 5min + REIPASTA JUOKSUA 200m
KÄVELYÄ 200m + KOVAA JUOKSUA 150m
KÄVELYÄ 200m + SPURTTI 100m
KÄVELYÄ 200m + REIPAS SPURTTI 50m
KÄVELYÄ 200m + KOVA SPURTTI 30m
KÄVELYÄ 200m + KOVA SPURTTI 30m
HIDASTA JUOKSUA 5min
KÄVELY 5 min

90s on 30s off x12 w/ partner: divide anyhow, ygig
a) heavy sled push (target ~40-60m)
b) ski erg
c) rope climb
d) bike erg
e) sandbag squat clean (target ~10 reps)
f) air bike

3 min ON/ 90 sec OFF x 8 sets
5 Single KB Burpee Deadlift @24/16kg
5 Single Kb squat clean @24/16kg
10 KB USA swing @24/16kg
20 double under / 40 single under
Goal : hard effort in every 3 min

3 Rounds For time :

400m Run ( 500m Row )
21 Deadlifts 85/60kg
12 Chest to bar pull-ups

TC 15

• Let's run at pace that allows us to push the inside movements.

• Aim for 1-2 Sets on the deadlifts and 1-2 sets on the pull-ups. We should be mindful that the longer the we hold onto the barbell, the more it is going to impact the grip for the pull-ups.

5 Sets :

30-40% Max RMU ( Unbroken )
1 Deadlift @ 80%

Rest 1-2 minutes between sets.

3 Rounds :

400m Run / 500m Row
15 Facepull
10 Kettlebell Swing
5 Ring Pull-ups
7 GHDSU