3 kierrosta

Lankku 30sek
Ötökkä lisäpainolla 8/puoli

2 rep max push press

110 min
Warm up for 20 min

1.BCTB
- BFLY x 40
- BCTB x 30

2.Squats
A. Back squat
5x80 %
3x85 %
2x90 %
2x95 %
1x97 %
1x100/100+ %

B. Front squat
1x5x80% - 65
2x5x85% 65
- New set every 3 minutes

3.DL
- Not done

Power Snatch

3 Sets Of:
3 DnG Power Snatch @75%

*rest 90s between sets
Into,

3 Sets Of:
2 DnG Power Snatch @75-80%

*rest 90s between sets
Into,

3-5 Sets Of:
1 Power Snatch @85+%

*rest 90s between sets

Front Squat

• 3x2 @80-85%
• 3x1 @90%+

Intervals

E4MOM X4-5:

• 12/10/8/8/8 Cal Echo Sprint (ekalla kiekalla 12, tokalla 10, lopuilla 8)
• 3 SB Clean + 20m SB Bearhug Carry @50-60kg

Optional Accessory

3-4 Rounds For Quality:

• 8/8 Bulgarian Split Squat (2x DB)
• 15-20 Banded GHD Hip Ext.

*rest 2-3min between rounds

Super set
Chest to rings
5, 4, 3, 2, 1
straight in to
Ring dips
5, 4, 3, 2, 1
- rest as needed in between super sets
- c2r, get the ring to your diaphragm every rep, use bands if needed
- sent videos of the last reps

• EMOM x6:
  1.) Row/Run
  2.) 6-8 Burpee + 6-8 Wallball
  3.) Bike/Ski

• Mobility...

Amrap 8 min

400m run
30 m lunges

10 x hover step
10 x Back extension

400m row
30 wallball

20 m sled pull
20 situp

400 m ski
30 m forward jumps

20 pushups
10+10 hip bridge

Rest day

For Time

3-6-9-12-15-18 of
wall balls 6kg
kb swing 16kg
wall climb

after every round: 200m run with medball

8 rounds for time:

6 good morning
6 back squat
6 toes to bar
1 tank push