10 sets of
3 Hang power clean

2 rounds
5 Scapular pull-ups
8 Scapula push-ups
5 Arch hold push to hollow holds (3-5 sec in each position)
8 Tension swings
+
2 rounds
8 steps walking lunge
8 V-ups
8 Push ups
8 Box jumps
+
Build to workout weight for DB snatches and lunges
* Practice few sets of the other movements as you build up
+
1-2 Rounds @ workout weight
10/7 (cal) Row
8 Wall balls
4 Toes-to-rings
100m Run
2 Wall walks
4 DB snatches, alt
100m Run
8 DB walking lunges
4 Box jumps

-20 DU/ 40 SU
-6 pull-ups
-8 burpee box jump overs
-10(5+5) 1-arm DB thrusters

TC15

25 min amrap ( With partner)
24 box jumps (24)
5 chest-to-bar pull-ps (each)
28 thruster
20 toes-to-bar
17 burpee

Coopers test

2x5x77
2x3x84
Toistotesti 85kg:lla

C&J

E2MOM X9-12

Set 1-3:

• 3 C&J 55-65%

Set 4-6:

• 2 C&J @65-75%

Set 7-12:

• 1 C&J @75%+

Squats

A) Back Squat

• 5x5 @75%

*rest 3min between sets

B) Pause BS

• 3x3 @75%

*1s pause @bottom

Metcon

4x3min On/2min Off:

• 12 C2B
• 8 DB Thruster @2x35lbs
• 6 Burpee Box Jump Over (High Box)

*jatka aina siitä mihin jäit levon jälkeen

Accessories

A) For Quality:

Accumulate:

• 75 GHD Hip Ext.
• 75 GHD Sit Up

*jaa miten haluut

B) Optional 3 Rounds for Quality:

• 8-12 Bent Over Row (barbell)
• 45-60s Chinese Plank
• 15/15 Weighted Calf Raise

EMOM12 (45 sec ON: 15 sec OFF)
echo bike
Sit-up
Wall walk
DB snatch

EMOM20, alternate between:

• X BMU or RMU, pick X
• Y cal on C2 bike or Echo bike, pick Y

Find heaviest set of
12reps Hang power clean