A.
2 rds:
200m Run
6 Spider lunge + twist
6 Up & down dog

Rest 2min...

2 rds:
5-8 Deadlift
5-8 Muscle snatch
5-8 Press
5-8 OHS/Front squat

Mobility... (5min.)
- Couch stretch
- Pigeon stretch
- Shoulders
- Ankles/Calves

B.
3-5x
Right+Left hand:
5 Power snatch
5 OHS / Front squat
5 Hang Power snatch
5 OHS / Front squat

• Ohjeistus:
• Suorita kaikki 20 toistoa yhteen putkeen ilman taukoja.
• Skaalaa tarvittaessa toistoja alas.
• Valitse kyykkyyn joko Overhead tai Front.
• Voit tehdä kahdella tai yhdellä painolla.

C.
Bulgarian split squat:
1+1x28

• Ohjeitus:
• Suorita yksi sarja molemmille jaloille. 28 toistoa yhteen putkeen/jalka.
• Käytä tarvittaessa painoa.

D.
For time:
Run 400m
50 Squat jumps
Run 400m

(Time cap: 6min.)

• Ohjeistus:
• "Go hard, or (go/stay) Home"

E5mom for 25min

5 Rounds, every 5:00 min

12 KBS 32/24kg
12 Box jumps 24/20”
200m run
12 Burpees
12 Wallball shots 20/14lb

5 rounds for time

50m swim
25 push ups
25 air squats

-9/12cal ski
-9/12cal AB
-10 GHD sit-ups
-rest

5 rounds

7 man makers 2x 12.5kg db
7 squat cleans 2x 12.5kg db
7 clean & jerks 2x 12.5kg db
7 burpees
7 thrusters 2x12.5kg db
7 push ups
50m bear walk

140 min
Warm up for 20 min

1.MU
- Drills
- MU 12x1
- MU 4x2

2.Strength
Strict pull & push capacity - for quality:
10-8-6-4-2
Strict pull ups
Weighted push ups - 5 kg plate

3.Conditioning
WORKOUT 5
2 rounds:
5 min Row @20 SPM
4 min Row @22 SPM
3 min Row @24 SPM
2 min Row @26 SPM - not done
Rest 5 minutes between rounds
Avg. paces
Round 1: 2.11.6
Round 2: 2.10.4

5-8 sets

1 clean
1 clean above knee
1 power jerk
1 split jerk

Use 40-70% of 1RM

Back squat 3x7, amrap sista setet

For time
21-15-9 Thrusters 43/30kg
15-12-9 C2B Pullups

Power Snatch + Jerk behind neck (snatch grip) + OHS

2 x (1+2+1)@70%
2 x (1+2+1)@75%
2 x (1+2+1)@80%
2 x (1+2+1)@85%