14 Min E2MOM
4 x 221 @ 70kg

5 min max cals
10 min AMRAP:
24 alt s/a db snatch
15 hog push ups

Rest day

160 min

1.BMU
- 2 x 2
- 2 x 3
- 3 x 4
= 20

2.HSPU
- EMOM5: 6 KHSPU abmat
- 3 x 5 SHSPU abmat + 10 kg plate

3.Conditioning
A. "Helen"
3 rounds for time:
400 m Run > airrunner
21 KBS 24/16 kg
12 Pull ups
Time: 11.41

B. EMOM24:
1) 14 cal ski
2) 14 cal bike
3) 14 cal row
4) rest

4.Accessory
A. 20 reps / movement for 2 rounds
No rest between movements or rounds
1. Band pull aparts
2. One arm DB press, right
3. One arm DB press, left
4. Y-lift with ligth DBs
5. T-lift with light DBs

B. Core
3 sets:
20 GHDSU
15 hollow rock
8+8 bicep curls

5 Rounds

• 1 Min max out on Bike/Erg
• 30 seconds break
• 1 Min Max Reverse lunges
• 30 seconds break
• 1 Min max burpees
• 1 min break

3rft
400m run
7 power clean
7 hang squat clean
7 squat clean
Barbell 52.5kg

AMRAP 15

15 Med Ball Cleans 12/9
20 Push Press 52/35kg
25 m farmers carry 32/25kg

12min:
10 back squat @50-60%
12 alt.d-db strict press
14 d-dumbbell oh march

Bench press core lift
Conduct stretching and warm up moves for 3-5 minutes
Warm up with 2 sets of 10 reps of pushups
Warm up with 1 set empty barbell 10 reps
Warm up with 2 sets of 5 reps warm up weight to prepare for opening weight.
Bench Press
Warm up/ build up sets as needed
5 repetitions at 75% of Weight*
3 repetitions at 85% of Weight*
Max repetitions at 95% of Weight*
*Weight based on Coach/Cadre recommendation

500m row
3x
5 plyo push up
7 BB bent over row
5 1 arm db sots press e/s

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BENCH PRESS

5 x 5
@ 85-87.5%
Rest as needed

30min lenkki