1) 3 Power Clean + 3 Front
Squat + 3 Jerk
2) 5-12 C2B
3) 5-10 HSPU
4) rest

Overall RPE 3 to 4

Loadings:
Rxd: 70/50kg
Masters: 50/35kg

• 3min: Row/Bike/Run

• 2 rds:
  9 Squat
  7 Ring row
  5 Push up

• 3 rds:
  6 One leg deadlift
  6 Shoulder press / Push press / Split jerk
  6 Reverse lunge

• Mobility...

• Work on: Split jerk

Chest Supported Dumbbell Row

4 x ( 8 - 10 )

Go Every 2:30

Optional Swim Workout
Warm Up
PYÖRITTELE OLKANIVELET KOTONA LÄMPIMÄKSI JA VENYTTELE
vatsalihakset/lonkankoukistajat/latsit/ojentajat valmiiksi ja
SIT UIMAHALLIIN.
Ota 2x rento 50m puolen minsan tauko välissä ja sit varsinaiseen treeniin :

Workout
100m Swim
100m Kick
100m Pull
100m Swim
rest as needed bwn

Workout:
4x50m (Fast), rest 30 sec bwn. rest 2 min after last fast 50m.
200m (Moderate), rest 2 min after 200m.
3x50m (Fast), rest 30 sec bwn. rest 2 min after last fast 50m.
200m (Moderate), rest 2 min after 200m.
2x50m (Fast), rest 30 sec bwn. rest 2 min after last fast 50m.
200m (Moderate), rest 2 min after 200m.
Easy 100m for cool down.

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!

Treeni 1
Warm Up
2 rounds
1 min row
1 min ski or air bike
4 inch worm
8 walking lunges + twits
8 scapula rolls

8 ring row
4 burpee + squat jump

Metcon
EMOM 20
1) Ski or air bike x 40s
2) Box Jump overs x 6-10 reps
3) Rowing x40s
4) Burpee Pull ups x 3-4 reps

Accessory Work
3 sets
12/12 bulgarian split squat
12/12 single arm db row
16-24 abmat sit ups

EMOM X 16

A) Skierg 7cal
B) Push press 25kg 7x
C) TB - skaalattuna, polvien nostoilla 7x
D) Wallball 7x

3 rounds for time of

• Row 500 meters
• Run 400 meters
• 30 GHD sit-ups

5 RFT
30 wallballs
15 TTB

16:00 time cap

Hang power clean (below knee)
1. 2 @65%
2. 2 @70%
3. 2 @75%
4. 2 @75%
5. 2 @75%+

Rest 2-3min between