For time
1,2,3..19,20 sets
Deadlift 1,5x BW
Bench press 1x BW
Squat clean 3/4x BW

Complete each round in the same order first 1rep each and second 2reps each… until you have completed 20 rounds.
You will get 630reps total and 210reps each.

Single Leg FL Calf Raises: 2 x 20 each. Rest 60s.
+
- Scorpion Stretch x 60s each
- 5 Parasympathetic breaths in each position (6s inhale + 1s hold + 6s exhale + 1s hold)

Snatch Balance
Practice sets of 1-3 reps; rest as needed
- Aim to progress from last week: technique, confidence, load etc.

EMOM x 16:00
Min 1: 30s Shuttle Run / Half Stairs
Min 2: 30m Single Arm Farmers Carry L
Min 3: 30s Row
Min 4: 30m Single Arm Farmers Carry R

• Goal: Consistent effort on Row and run. Heavy on the carry.

Weighted pull up
1x4
1x3
1x2
1x2
1x2

Pull up hold 4x 10-20 s

3-3-3

EILINEN tai

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

4 rounds
12 cal assoult bike
6 Power Cleans / 40kg
4 t2b
1min break

24 sumo squat 28kg
23 burbee
22 kb swing 28kg
21 back squat 50kg
20 box step
19 z-press
18 sit up
17 back extension
16 walk lunge reverse 28kg
15 chin up
14 kb snatch 28kg
13 sumo squat jumps
12 back squat 60kg
11 push up
10 kb clean 28kg
9 burbee
8 front squat
7 z-press
6 kb snatch 28kg
5 burbee
4 back squat 70kg
3 hand to toes sit up
2 chin up
1 burbee

Merry christmas:)

1. 5 power snatch+5 ttb
2. 5 ohs+5 box jump
3. 5 fs+5 burbee
4. 5 push press+5 bs
5. 5 pc+5 push ups
6. 5 thruster+5 pull up
7. Rest

40 kg bar.