"The Unknown Soldier"

6 rounds for time of:

10 Front squats, 50% 1RM Front squat
10 Hang power cleans, 50% 1RM Front squat
10 Bar over burpees
500 m row/400m ski/1000m Bike

3 min rest between rounds.

Svartboxilla tarjolla "hieman" erilainen tilaisuus tälle kuntoilulle.

5 rounds
500m row
15 shoulder press 2*15kg db
30 walking lunge

90 minutes @ HR Zone 2

10 Minutes Any Ergo
3 Weighted Chin-Ups
3 Weighted Dip

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

2-3rounds:
10 ghd hip extension + 15s hold
10-20s L-sit
10+10 seated press

10-20min HSW drills of coach's choise.

Complete as many rounds as possible in 20 minutes of:

• 20 single-under crossovers
• 10 burpee pull-ups
• 12 GHD sit-ups

For Time

21-15-9
Overhead Squats
3-6-9
Rope pull up
@52.5/35
- put rope over pull up bar and do like towel pull ups

For quality:
2 rounds of:
Choice Machine, 1 min- easy pace
10 L/10 R Single Leg Dumbbell Romanian Deadlifts
10 L/10 R Single Arm Dumbbell Sotts Press
5 Barbell Kang Squats, 45/35 lbs / 20/15 kg
-- then --
3 rounds of:
3 L/3 R World's Greatest Stretches
6-8 Med Ball Thoracic Extensions
3 Inchworms


-- then --
5 reps each
Sots press behind the neck
no feet Snatch pull under
Snatch Pull
Split snatch
high hang snatch
snatch

---

Barbell Cycling

EMOM 10 mins
1 Power Snatch
+
1 Full snatch
+
1 Overhead Squat
- No prescribed weight
- RPE 6

LÄMMITTELY
2 kierrosta, n. 1 min / liike
1. AKK - kosketus nilkkaan
2. Tuulimylly
3. Ristiaskel taakse - sivuketjun venytys
4. Eteentaivutus käsien viennillä

VOIMA
3 x 8 yhden jalan mave
3 x 8 lattiapunnerrus

EMOM 9
40s. sivukyykky
40s. rengassoutu
30s. heilautus