LÄMMITTELY
2 x 40s./20s.
1. Eteentaivutus + kierrot
2. Pystypunnerrus seinällä
3. Rullan kanssa käsien työntö ylös
4. Kepin vienti niskan taakse + kyykky
5. Skorpioni

VOIMA
3 x 12 Takakyykky
3 x 12 Pystypunnerrus

CIRCUIT
2 x 30s./15s.
1. Köydet
2. Stepperille/boksille nousu
3. Assault bike
4. Vuorikiipeilijä

TC 40 min

4 pull up
15 abmat sit up
10 push up
10 DU
10 box over burpee

Pidä taukoa aina sarjan välissä väh. 30 s

CLOSE GRIP BENCH PRESS

4x6

• lisää viime viikosta
• eli kapea ote tangosta ja kyynerpäät lähemmäs kylkiä (menee enemmän ojentajille)

1. Low-bar squat + SSB
   4x6 + 1x6

2. Front squat
   3x6

3. OHS
   3x6

4. Snatch (if time)
   -1st pull
   -2nd pull
   -3rd pull

A: Ring chin ups Supinated 3set
B: Ring pull ups pronated 3set
C: SA Kb rows 2set
D: DB Powell raises 2set
E: Alternating DB biceps curls 1xMax

Warm Up
2 rounds
1:30 cardio machine
5 reps of each movement, first to right side then to left side:
Single leg RDl
Reverse Lunges
Power Clean
DB Row

Tempauksen keppijumpppaa + mobility

Workout
5-6 rounds for quality
15/12 calories with machine @easy/pace
3 snatch pulls
3 high hang power snatch
3 snatch balance
8-12 ring row
8-12 alt leg v-ups
8-12 wall ball shots

WARM-UP

LINE DRILLS
8m of…
Toe Walk
Heel Walk
Forward Hurdlers (kick leg back and bring up and around)
Reverse Hurdlers (walking backward, hug knee to chest, open to side, and kick it backwards)
Straight Leg Kicks
Quad Stretch + Reach
Butt Kickers
High Knees
Bear Crawl
Quad Crawl

Into…

2 ROUNDS
100M Jog
5/5 DB Halos
5/5 SA DB Press
5/5 Suitcase DB Deadlift
10 Deadbugs

---

EXTENDED WARM-UP (ALL)

5 SETS
3-5 Deadlifts
5-7 DB Push Press
100m EZ Jog
Start Moderate and build slightly past Workout Weight.
-Rest As Needed b/t Sets-
- RPE 5

---

WORKOUT (PERFORMANCE)

3 ROUNDS FOR TIME
200m Run
21 DB Push Press (22,5/15)
200m Run
9 Deadlifts (100/70)
(Score is Time)
- RPE 9

---

WORKOUT (FITNESS)

3 ROUNDS FOR TIME
200m Run
21 DB Push Press (15/10)
200m Run
9 Deadlifts (85/60)
(Score is Time)
- RPE 9

---

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY
10 SLOW Arm Haulers
10 Alt. Plate Around the Worlds
1:00 Thoracic Spine Foam Roll
-Rest as Needed b/t Sets-

---

https://vimeo.com/938104255?share=copy

Pendlay Row 5x5

Penkki käsipainoilla 5x8-12
-joka sarjan jälkeen facepulls x20

Reverse Hyper 5x15-25
- tee ghd:ssä —>

Vasarakääntö yhdellä kädellä 3x20 / käsi

3 - 4 Rounds :

15 Toes To post
10+10 Suitcase Deadlift

5 sets of:
8 Pendlay rows
Max Ring rows feet on bench
Rest