3 Rounds:

2:00 Cardio
5 Strict Pull Ups
5 Shoulder Press
5 Front Squats
7 WallBalls

EILINEN

TAI

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

TAI
- 30 min palauttava hölkkä sekä venyttelyt

TAI

PÄIVÄN TEMPAUS TEKNIIKKAOSUUS n. 40min

Tee vapaavalintaiset lämmöt

---

Omaehtoiset verryttelyt / venyttelyt

5x 4 mins , 1 min REST
AMRAP
8 DB snatch (4/4) @22,5/15kg
8 Box jump over
8 DB Cl & Jerk (4/4)
8 Push up
Goal: 3+ rounds each intervall

A,
EMOM
7 burpees
Max Reps Single Arm DB Push Press
*Workout is done after completing 100 total Single Arm DB Push-Press (50 each)

B,
"Frelen"
For time:
21 Thrusters with plate @20/15kg
21 Kettle bell USA swing @ 24kg/16kg
21 Pull-ups
Run 400 meters
15 Thrusters
15 Kettle bell USA swing @ 24kg/16kg
15 Pull-ups
Run 400 meters
9 Thrusters
9 Kettle bell USA swing @ 24kg/16kg
9 Pull-ups
Run 400 meters

Timecap: 20 mins

Pinch Grip Farmer Carry: 6 x 30m; rest as needed
+
Recovery Walk: 3-5 Minutes, nasal breathing only.
*hold your breath for 2-5s and nasal breath for 10 seconds.

A,
Power Snatch + Snatch + Overhead Squat 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
4 rounds, each round for time, of:
Row, 500 m
25 Wall Balls @9/6kg

Rest 2 mins between each round.

Goal: Sub 3 min/round

C,
3 rounds for quality of:
10 Rower Walk Outs
Plank Jack, 20 secs
10 Rower Pikes
Lateral Med Ball Toss, pick load, L 20 secs/R 20 secs
5 L/5 R Side Plank Reach Throughs
Slam Ball, pick load, 20 secs

Rest as needed between each set or cruise through.

[PART 2]
3-5 Sets:
1 Clean Pull
1 Squat Clean

For time
3 rounds
12 thrusters 35kg
12 pull up
800m run
3 rounds
9 thrusters 42.5kg
9 ctb
800m run

Week2
A) Strict Press
5x5 @70%
- last set AMRAP

B) Upper body accessory

3x
20/20s SA Bottom-up KB hold
15 Prone Y-raise

C) Single leg work
3 sets
20/20s Single leg Glute Bridge hold
8/8 Single KB Lateral Lunges (ipsilateral)

For time
10 rounds
10 ttb
10 burpees
100m run