A,
Band Sumo Deadlift 3-3-3-3

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

Find a heavy set of 3.
--then--
3x 3 within 20% of your best for the day.

B,
Complete as many rounds as possible in 20 mins of:
20 Rope Climbs
Run, 2 mi
L-Sit Hold, 2 mins

C,
Sled Push 1-1-1-1-1

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

5x 30m

A,
Tempo Snatch 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.
3 sec pull to the hip pocket and GO!

B,
Every 1 min for 40 mins, alternating between:
max rep Bike Calories
10 Medicine Ball Sit-ups, 9/6kg + 5 Strict Pull-ups
max rep Row Calories
10 Wall Balls, 9/6kg + 5 Medicine Ball Push-ups

Bike Calories- moderate pace
Row Calories- moderate pace

Goal is to have a relatively low intesity workout with a steady and very doable pace. Adjust loading if needed.

Each for distance:
6min Row
4min Row
6min Row
4min Row
2min Row
- Rest 2min btw efforts.

Pacing:
6 mins- 5 km pace, 26-28 SPM
4 mins- 5 km -2 secs/500 m, open stroke rate
6 mins- 5 km pace, 26-28 SPM
4 mins- 5 km -2 secs/500 m, open stroke rate
2 mins- max effort, 28+ SPM

Score: total distance

From Time :
10 Front Squat + 1 Push Jerk
9 Front Squat + 2 Push Jerk
8 Front Squat + 3 Push Jerk
7 Front Squat + 4 Push Jerk
6 Front Squat + 5 Push Jerk
5 Front Squat + 6 Push Jerk
4 Front Squat + 7 Push Jerk
3 Front Squat + 8 Push Jerk
2 Front Squat + 9 Push Jerk
1 Front Squat + 10 Push Jerk

Barbell : 43/29 Kg

“Grettel”
10 Rounds for Time
3 Clean-and-Jerks (135/95 lb)
3 Bar Over Burpees

4 sets:
HS-Walk
- As many tries as you can
- Rest 2min btw sets
———————————————————
3 sets:
2m Side to Side HS-walk Against The Wall
- Goal is to go UB
- Rest 2min btw sets
———————————————————
5 sets:
Max effort HS, hands (forearms) against the box
- Rest as needed

Split jerk (heavyish)

Penkki 6x10x60%
-niin lyhyet palautukset kuin pystyy pitämään

Pullover käsipainolla 4x12-20

Pystypunnerrus käsipainoilla istuen 4x8-12

Vipunostot sivuille 4x12-20

Ohs 5*4 (moderate-heavy)
Low hang snatch 5*4 (moderate-heavy)