3,3 2,2 1

2x

20 seesaw ring planks
35 ghd
50 russian twists

– Global Foam Roll Hamstrings x 60s each
– Active Straight Leg Raises x 60s each
– Parasympathetic Breathing x 15-20 breaths – 3 seconds inhale + hold 1 second + 3 second exhale

Conditioning:
EMOM 30 mins
1. min : 1 round of dumbell "DT"
2. min : 12/10 cal row
3. min : 30" front plank

3 cleans + 1 jerk *4

21-15-9
sit-up + air squat
12kg kuula mave + push press
yhden jalan kyykky + 7,5 kg db push press
jalan nostot + supermiehet

140 min
Warm up for 15 min

1.BCTB
- Butterfly pull up 2x10
- Big butterfly with towell 4x6
- Complex - kipping pull up + drop to butterfly x 5 sets

2.Metcon/aerobic capacity
5 rounds:
12 cal bike
3 BMU
12 cal bike
12 push up
12 cal bike
25 s. tuck hang
Rest 2 min
Times: 4.50, 4.45, 4.35, 4.55, 4.50

3.WL
EMOM8: 2 Power clean
- 42.5 45 47.5 50 52.5 55 57.5 57.5

4.Metcon
"Ingrid"
10 rounds of:
3 Snatch 60/43 kg > 38 kg
3 Burpee over bar
Time: 8.52

Daily max for:

Snatch pull+hang snatch+snatch

20 min

Complete as many rounds as possible in 10 minutes of

• 5 strict handstand push-ups
• 10 med-ball cleans

♀ 14-lb. ball ♂ 20-lb. ball

AM: 120 min
Warm up for 15 min

1.Strength
EMOM12:
1) 5 seated shoulder press 2x10 kg
2) 5 pull up + 10 push up
3) 40 DU

2.Metcon
A. E3MOM x 4:
12 TTB
200 m run
Times: 1.46, 1.34, 1.34, 1.32

B. EMOM21:
1) 12 cal ski erg
2) Max reps wall ball - 6x22 + 23 = 155

3.Accessory
A. 3 sets:
10 seated cable row 40 kg
10 DB bench press 2x12 kg

B. 4 sets:
8/s. sa DB row 16 20 20 20 kg
8 side lateral raise 4 kg
8/s. bicep curls 8 kg

PM: 40 min
Aerobic work
60 s. run/60 s. walk