A,
2 Banded Squats, pick load

Every 1 min for 10 mins.

Use mini bands and 50% of your 1RM back squat.

B,
3 rounds for time of:
Run, 400 m
21 Kettlebell USa Swings @24/16kg
12 Pull-ups

Goal:
Start to push the pace and get some intensity back but don't stress on your time.

C,
For distance:
Trail Run: 1x 30 mins

Warm up(10)
2rds
20 plyo
10 single leg deadlift
20 high knees
10 side lunge

WRK(30)
12 days-just like the song, complete 1, then 2 then 1, then 3, 2, 1 etc....
1-100m run
2-db strict press
3-db hang clean
4-goblet squat
5-body builders
6-alt sit ups
7-plank tap-2 count
8-bicycles-2 count
9-push ups
10-db hop overs
11-mountain climbers-2 count
12-burpees

Finisher
1:00 butterfly stretch

8 rft
5 hang power clean 50kg
10 push up
15 air squat

Warm up(10)
2rds
20 plyo
10 single leg deadlift
20 high knees
10 side lunge

WRK(30)
5 giant sets
10 hammer curls
10 upright row
10 tricep kickbacks
10 straight leg deadlift
100m farmer's carry
rest no more than 2:00 between rounds

40min emom
Erg
Burbee
Kb swing
Rest

EILINEN

TAI

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

TAI
- 30 min palauttava hölkkä sekä venyttelyt

A,
Week 5

Block Clean & Jerk : 2-2-2-2-2

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

B,
For time:
50 Alternating Dumbbell Snatches@22,5/15kg
Run, 400 m
35 Alternating Dumbbell Snatches
Run, 400 m
20 Alternating Dumbbell Snatches
Run, 400 m

Goal: sub 16 mins

C,
3 rounds for quality of:
20 Hollow Rocks
Bird Dog, L 30 secs/R 30 secs
5 Wall Planks
10 Hip Extensions

A: Push jerk/Power jerk max
B: Clean and Jerk+ Hang Clean+ jerk max

Run, Ski or Walk 50min

5 rounds for time:
14 pull up
22 box jumps

Rest 55 sec

184 air squat

Time cap 20 minute