A.
90s. Shuttle run

2 rds:
9 Kang squat
5 Walk out + 1-3 Push ups
6+6 Bent over row

45s. Shuttle run

2 rds:
5-8 Deadlift
5-8 Hang Power clean
5-8 Shoulder/Push press

Mobility...
- Lunge complex
- Pigeon stretch
- Couch stretch
- Shoulders
- Front rack

B.
Max reps Strict HSPU
Rest 2min...
Max reps Strict HSPU

• Ohjeistus: Suorita yksi yhtenäinen sarja putkeen.
• huilaa 2min ja toista uudelleen.

C.
For Time:
21 Power Clean and Jerks (w/ db's)
100 DU's
21 Power Clean and jerk (w/ db's)
100 DU's

• On the Minute: 6 Squat w/ db's
• Start with a thrusters

(Time cap: 18min.)

• Ohjeistus:
• Suorita 6 kyykkyä joka alkava minuutti.
• Aloita kyykystä.
• Jatka rinnallevetoja ja tuplien toistoja aina siitä mihin jäit.

3 rounds

6 weighted pullup
6 weighted dip

3x10 1 arm L-sit shoulder press

Lämmittelyinä DUta ja mobbausta

Sarjat laskevin toistomäärin 10 ➡️ 1

Lopuksi maastavetoja 3x10 raskaimmalla kulmasoutupainolla.

20 Min amrap

• 1 Min Erg
• 10 Alt Cleans (from ground) 1x24kg kb
• 10 Pushups

Warm up(10)
100m run
10 heel grab
10 knuckle draggers
10 squat jumps
10 body builders
10 knee grab
10 side lunge
100m run
:30 quad stretch per

WRK(30)

Deck of cards-run through the entire deck.
If you do not have cards then 15-1 digression

hearts-kb swings
spades-burpees
diamonds-tuck jumps
clubs-sit ups

Finisher
15 side plank punch through per side
1:00 pigeon per

3 min of cardio (bike or row)
Barbell warm up
5 deadlifts
5 hang cleans
5 front squats
5 strict press
5 push press
5 back squats
X2
Clean + front squat
EMOM x 10
2 cleans + 1 front squat
*aim to increase weight every 2-3 rounds

3 x 15
Askelkyykky kuulalla/käsipainoilla
Pystypunnerrus käsipainoilla
Ojentajat taljassa

STRENGTH
Power Clean: Build to a 1RM in 10 sets. Rest 2:00
- Goal: Build over 10 sets to a #5+ PR.
- Sets should look like 3-3-2-2-1-1-1...

CONDITIONING
"J-WOW"
For time:
30 Power Cleans (155, 105)
20 Burpee Box Jumps Overs (24, 20)
10 Front Squats (155, 105)
20 Burpee Box Jumps Overs
- Goal: Really tough (uncomfortable) pace with big sets on the Power Cleans and Unbroken on the Front Squats.
7:00 Time Cap

EXTRA CREDIT
Barbell Glute Bridges: 4 x 10. Rest 60s.
- heavier than last week.

COOLDOWN
Foam Roll Quads x 60s each side
Half-Kneeling Biphasic Hip Flexor Stretch x 60s each side

Rest day, total workouts of the week 5 hours, x 4
Deload week

Strength & conditioning
Metcon x 1
Aerobic work x 3 - 130 min
Upper body strength -
Squat -

Gymnastics
MU - 15
BMU - 15
BFLY - 30
BCTB - 25
HSW -

Recovery
Sleep, 8+ hrs/week - 5
Avg. time to bed - 22:30
Avg. hours asleep - 8 h 10 min
Avg. cals/day - 2500

– Foam Roll Lateral Hip x 60s each side
– Active Straight Leg Raises x 60s each
– Parasympathetic Breathing – 20 breaths x 3