100-80-60-40-20 DU
25-20-15-10-5 GHD
10-8-6-4-2 power clean&jerk 90kg

EILINEN / PK-LENKKI + LYHYET KEVYET DYNAAMISET VENYTTELYT, kesto 10min

3 rounds
10/8 cal bike or row
10 good morning
10 DB push press

Spend 8:00 warming up pull-ups thrusters.

EMOM x 15
Min 1: 10 burpees
Min 2: 10 pull-ups
Min 3: 10 thrusters 95/65

Cool down
5 rounds
1:00 easy row or bike
Farmers carry up and down gym (lightweight)

2-3 min light cardio
1-2 min forearm streching R/L
1-2 min banded bully R/L
1-2 min banded tricep strech R/L

Overview: Warm-up -> TFW Voima 1 (Yläkeho)-> Cool down
WARM-UP
Circular Warm-up (mix of TFW running drills: high knees, butt kicks, lateral movements, body weight squat x8, row ab drill x 8, push-ups x5 (*knees).
TFW VOIMA 1
A1 KB SA Squat 3 x 5E (10kg all sets)
B1 Dead lift 5 x 5 (max bar and 10kg)
C1 KB Lunge Walk 3 x 5 E (8kg KB) Last Set: 10kg
C2 KB SL RDL 3 x 5E (8kg KB) Last set: 10kg
C3 TRX Knee Tuck 3 x 10
COOL DOWN
Deep breathing, mix of stretches and slower paced running/walking.

Max DU unbroken

A,
Split Squat 16-16-16-16

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

4x8 L/8 R

B,
For time:
50 Box Jump Overs @60/50cm
60 Dumbbell Squats @2x32/20kg
50 Toes-to-bars
200 Double Unders

Goal: sub 18 mins

C,
For quality:
3x6 L/6 R Tempo Cossack Squats, pick load
3x8 L/8 R Single Arm Incline Dumbbell Bench Press, pick load
3x8 Negative Pull-ups

Tempo Cossack Squats- 3 secs down and 3 secs up
Single Arm Incline Dumbbell Bench Press- 3 secs down and 3 secs up
3x5-8 Negative Pull-ups or Negative Ring Rows- 5 secs lowering and jumping up

Complete each work set at an RPE of 6-8 out of 10.

Aktivaatioharjoitukset:

1. Tall clean, tanko taskulla, päkiöiltä alle meno ilman ponnistusta 3 x 3
2. Tall jerk, päkiöltä alle meno, tanko otsan korkeudella 3 x 3

Liikkeet:
A1. Rinnalle veto taskulta + polv. yläpuol. + polv. alapuol. 2 + 2 + 2
A2. Rinnalle veto + etukyykky + ylöstyöntö 1 + 2 + 3
C. Työntöveto (hidas lasku 60X0) 3 x 3

Sarjat 3/ 4 ja kuormat 65 - 75 % (vara 1 - 2)

Maastaveto 6 x 6 x 80%

Soutua tai pyörailyä 15 min.

15min amrap

15cal bike
15 push press 40kg
15 bar over burpee