All Levels

Warm Up
3 Rounds
300m Run
10 Shoulder Dislocates
10 Air Squats
10 KB Swings

Skills
Practice for 10 min:
Pull Up Ladder (strict):
6-5-4-3-2-1
Push Up Ladder:
12-10-8-6-4-2

Workout
For Time:
50 Alternating Overhead Lunges (35/15)
50 Deadlifts (155/115)
50 Wall Balls (20/14)
50 Sit Ups
50 Alternating Single Arm DB Power Snatch (40/20)

Advanced: (45/25), (Bodyweight), (50/30)

3x
5 Lower Range Bent Over Rows (single DB) 25kg
5 Upper Range Bent Over Rows
5 Full Range Bent Over Rows
12 DB biceps
16 DB cossack squats

3 Kierrosta

Juoksu 200m
Käsien pyöritys 10/10
Kyynärpäiden pyöritys 10/10
ranteiden pyöritys 10/10

50 min
Warm up for 20 min

1.Conditioning
EMOM30 (5 rounds):
1) 10 DB thrusters - 2 x 10 kg
2) 10 hollow rock + 10 arch rock
3) 10 DB hang clean + jerk - 2 x 10 kg
4) 30 s. HS hold
5) 10 lunges w/DB - 2 x 10 kg
6) 10 v-ups + 10 jumps over DB
HR 149/171

60m Sprints - on track - 9x60m - 8.10, 7.78, 7.88, 7.62, 7.72, 7.68, 7.56, 7.50, 7.63

Jerk Balance Complex (0:00 – 4:00)
3 Sets:
3 Jerk Balances
1 Pausing Split Jerk (1 Second in Catch)

20min amrap:

• 30 tuplanaruhyppy
• 3/3 turkkilainen ylösnousu

TGU:n paino kommenttiin.

5 x 5
Heavyish weight but safety first

Optional Additional Conditioning Session
(This session is best performed 3-4 hours prior to or following today’s primary session.)

Five sets of:
Row 1000 meters @ 2 seconds faster than your 5k PR Pace
Rest 45 seconds

4-5x
800m Hard
600m Easy
200m Walk