21 - 15 - 9

Thrusters
toes to bar

A: Bench press 3rm + 4deload sets
B: Leg press 5set
C: Incline Db press 3set
D: Leg extensions 3set
E: OH triceps Cable extensions 2set

Nousevilla painoilla

BACK SQUAT

4x4 @80-85%

Vähän lisää viime viikolta

Every 3min

Ft
10-9-8-7-6-5-4-3-2-1 kb hang squat snatch right arm
10-9-8-7-6-5-4-3-2-1 kb hang squat snatch left arm
1-2-3-4-5-6-7-8-9-10 burpee box jump overs

TC: 20 min

3x2min Monostructural Work (easy)
- Every 2min different machine (Row, Ski, AB)
- 1min Rest btw machines

Straight into

3x3min Monostructural Work (moderate/hard)
- Every 3min different machine (Row, Ski, AB)
- 1min Rest btw machines

Straight into

3x2min Monostructural Work (easy)
- Every 2min different machine (Row, Ski, AB)
- 1min Rest btw machines

10-15min Cooldown

Complete as many reps as possible in 14 minutes of

• 60-calorie row
• 50 toes-to-bars
• 40 wall-ball shots
• 30 cleans
• 20 ring muscle-ups

♀ 14-lb ball to 9-foot target, 95 lb
♂ 20-lb ball to 10-foot target, 135 lb

100 kettlebell snatches for time 24kg/16kg

3 rounds for time, every round 15min TC

1. Round:
   5 burpee
   10 box jump
   X15

2. Round:
   5 T2B
   10 KB swings
   X15

3. Round:
   5 DB snatches
   10 jumping lunges
   X15

For quality:
2 rounds of:
Choice Machine, 1 min- easy pace
10 L/10 R Single Leg Dumbbell Romanian Deadlifts
10 L/10 R Single Arm Dumbbell Sotts Press
5 Barbell Kang Squats, 45/35 lbs / 20/15 kg
-- then --
3 rounds of:
3 L/3 R World's Greatest Stretches
6-8 Med Ball Thoracic Extensions
3 Inchworms


-- then --
5 reps each
Sots press behind the neck
no feet Snatch pull under
Snatch Pull
Split snatch
high hang snatch
snatch

---

Barbell Cycling

EMOM 10 mins
1 Power Snatch
+
1 Full snatch
+
1 Overhead Squat
- No prescribed weight
- RPE 6