Empty barbell primer
3 x 3 muscle clean

2 cleans & 1 jerk
1 @ 60% of max clean & jerk
1 @ 70%
1 @ 75%
2 @ 80%

Behind the neck push press
3 @ 60% of max push press
3 @ 65%
2 @ 70%
2 @ 70%

Back squat
4 @ 60% of max back squat
4 @ 70%
2 x 4 @ 75%
2 x 3 @ 80%

3 sets
prone external shoulder rotations x 10 reps
Incline bicep curl x 10 reps
single arm overhead tricep extension x 10 reps ew

RDL 3x6 @60%

Thrusters ( Unbroken )

5 Sets Of Four reps. As heavy as Possible

you can rest overhead position

BikeErg intervals

8:00 Moderate
-into-
8 Rounds
1:00 Standing Bike
1:00 Easy Bike
-into-
5:00 Moderate
-into
5 Rounds
1:00 Standing Bike
1:00 Easy Bike
-into-
3:00 Easy
Total 42min

30-60 Minutes Bike
60-90 Minutes Walk
20-30 Minutes Swim
30-40 Minutes Jog

4 rounds:
800 m run
30 med ball squats 9/6 kg
25 ring rows
20 push ups

Card Deck 6.0
♥️ Box over with barbell
♣️ Thruster behind the neck
♦️ Overhead squat
♠️ Windscreen wipers with barbell

Barbell 20/ 15 / 7 kg

EILINEN / LEPO

TAI

reipasta kävelyä 45 minuuttia + venyttelyt tai
sauvakävelyä 30 minuuttia + venyttelyt

For time:
12 cal echo bike
12 clean @ 50
12 cal echo bike
9 clean @ 60
12 cal echo bike
6 clean @ 70
12 cal echo bike
3 clean @ 80

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