3s alas 2-3s piti

2-3 rounds, rest as needed
between
1) 10-20 Plank Hold with KB Drag
2) 30+30sec Side Plank

RPE 3 to 3+

RestDay!

For 40 minutes perform as many rounds as possible:
15/12 cal ski
10 KB swings 24/16 kg
5 DB thrusters 30/20 lb
60 s rest

Add 3 reps to thrusters every round.

21-18-15-12-9 reps for time of

• Chest-to-bar pull-ups
• Dumbbell thrusters

♀ 35-lb DBs ♂ 50-lb DBs

Partner Workout
30:00 AMRAP
50 Wallballs @9/6kg
200m run ( each)
30 Deadlifts @70/50kg
250m row ( each)
Goal: 3+rounds

Extra:
Lying Banded Hamstring Curl: 100 Reps AFAP

Warm up

A) 4-6min easy erg

B) Sumo deadlift & bench press warm-up:
8-6-4-2 increasing weights

Workout

A) Sumo deadlift
3x10
Paino, jossa on muutama toisto varaa

B) Bench press
4x3 @70-80% 1RM
Jätä varaa muutama toisto. Paino tulee olemaan sama seuraavat kaksi viikkoa ja toistoja viikoittain yksi enemmän.

C) 3 rounds:
1min ring row
1min push-up
1min rest

A: Power snatch + Hang power snatch+ Squat Snatch 4x3
B: Hang power clean+ Hang squat clean+ Squat clean+ split jerk 3x4
C: Clean pull 4x3 @85% of clean pull max.

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