A,
Pause Tempo Clean & Jerk 3-3-2-2-2

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

3 second pull from floor to jumping position + 3 second hold in the dip of the jerk

B,
5 rounds for time of:
20 Dumbbell Snatches@32/22,5kg
20 Burpees

Goal: Sub 17 min

C,
Complete as many rounds as possible in 6 mins of:
6 L/6 R Plate Wraps, pick load
12 Alternating V-ups
Suitcase Carry, pick load, L 15m ft/R 15m

Easy.

For time

• 1,000-m row
• 25 box jumps, 30-in. box
• 1,000-m row
• 50 box jumps, 24-in. box
• 1,000-m row
• 75 box jumps, 20-in. box

For time:

25m Walking Lunge with double DB@17,5/22,5kg
50x DB Single Hand Snatch (käden vaihdolla)
25m Walking Lunge with double DB@17,5/22,5kg
50x knee rise/TTB

Kuntosarja DB@17,5kg/Knee rise
Kilpasarja DB@22,5kg/TTB

Timecap: 9 minutes

Basic Condition 35 min

Bike Ergo 30 Calories
20 GHDSU
5 WallClimb
2 Rope Climb

Snatch, TnG

1 x 2 x 55%
1 x 2 x 60%
1 x 2 x 65%
1 x 2 x 70%

Back Squat

3 x 3 x 70%

2 rounds, each round for time, of:
30cal Assault Bike
Rest 2 mins
30cal Assault Bike
Rest 1:30
20cal Assault Bike
Rest 1 min
20cal Assault Bike

Rest 5min btw rounds.

Find a Friend and Find an Adventure!
Saturdays are good for hiking, biking, kayaking, have fun outdoors.
Log your activity, from axe-throwing, rifle shooting, walking the dog, mall walking to go-carts or golfing.
Have a safe and fun Saturday!

You can use Saturday as a day to complete workouts you missed this week. Log your results to track progress!

A,
Zercher Carry 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.
Specify distance in notes.

5x 15m

B,
Single Arm Overhead Carry 1-1-1-1-1

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

5x L 15m ft/R 15m

C,
4 rounds for max reps of:
Partner 1 do:
1 Rope Climb
2 Shuttle Runs, 10 m
1 Rope Climb
Partner 2 do:
AMRAP of:
7 Dumbbell Squats @2x22.5/15kg
7 Toes-to-bars

Shuttle Runs- 10 meters down and back

Complete in teams of 2. Switch once the last rope climb is complete.

Goal: No more than :90 seconds on the climb and run segment

D,
4 rounds for quality of:
Banded Lateral Walk, L 7,5m/R 7,5m
15 L/15 R Side Lying Leg Raises
Single Leg Glute Bridge Hold, L 20 secs/R 20 secs

3-4 rounds.

TEST DAY 5: "LAST EFFORT"
EMOM 15' OF:
1) MAN 15/10 CAL BIKE OR 20/15 CAL ROW
WOMAN 10/7 CAL BIKE OR 15/10 CAL ROW
2) 12/10 AMERICAN SWING 32/24 - 24/16
3) 10/8 FLOOR PRESS 2× 22.5/15 - 15/10