2rds
20 high knees
10 lunge
20 jax
10 shoulder taps

WRK(21)
WRK 2:00 REST 1:00 x7
16 jump rope
8 bent over row, renegade row, pull ups
16 lunge
100m run

Finisher
50 alternate sit ups
1:00 butterfly stretch

105 min
Warm up for 15 min

1.WL
A. Barbell warm up

B. Snatch complex every 2 minutes x 5
1 Muscle snatch
1 Hang power snatch
1 Behind the neck snatch grip push press
1 OHS
- 25 27.5 27.5 30 30 kg

2.Strength
A. Front squat 4x3x75%
- 60 kg

B. For quality:
16-12-8-4 reps of:
Ring push ups
Ring row

C. 3 sets:
8+8 bicep curls - 10 kg
12 side lateral raises - 4.5 kg

150 min
Warm up for 20 min

1.BCTB
- BLY x 35
- BCTB x 20 (singles)

2.BMU
- BMU x 10

2.Strength
A. 4 sets of:
3 Moderate heavy box back squat - 100 kg
3 Heavy push press - 47.5 kg
2 min rest

B. 3 supersets:
10 TNG deadlift (moderate heavy) - 75 kg
10 DB Bench press - 13.5 kg
2 min rest

3.Metcon
A: AMRAP5
10 Box step overs with 2x22.5/15 kg Dumbbels
10 Wall ball
Reps: 4 rounds + 4 BSO

Rest 2.5 minutes

B. AMRAP5
14 Toes to bar
7 cal AB
Reps: 3 rounds

4.Cool down mobility

145 min
Warm up for 20 min

1.BTB
- BFLY x 40
- BCTB x 30 (singles)

2.WL
Clean complex from blocks every 2 minutes x 5
1 Power clean
2 Clean
x 65-70% of PC max
- 45 kg

3.Conditioning
EMOM20:
1) 1 BMU
2) 10 cal bike
3) 5 power snatch 30 kg
4) 40 DU

110 min
Warm up for 20 min

1.MU

A. Drills

B. MU 20x1

C. MU+HTR 5x1+1

Total of 25 MU

2.Aerobic work
For 40 min:
5 min row
5 min ski
5 min bike
HR 120/132

AMRAP 2 HSPU
AMRAP 2 TTB
AMRAP 2 Row Calories
AMRAP 3 Pull ups
AMRAP 3 Burpee box jumps
AMRAP 3 Single arm devils press 22,5/15kg

Lattiapenkkipunnerrus 10 reps

Vähän kaikkee

150 min
Warm up for 20 min
1.BCTB
- BFLY x 30
- BCTB x 20 (singles)

2.WL
A. Power clean
3x77% - 50
2x82-85% - 55
2x87-90% - 57
1x92-94% - 59
1x95% - 61
3x65% - 42
New set every 3 minutes.

B. Split jerk
Build up to heavy 4 rep + 2x4x70% of daily heavy
New set every 3 minutes.

3.Metcon
4 rounds of:
10/7cal AB
6 thruster 30 kg
6 Lateral burpee over bar
New set every 4 minutes.
Times: 53 s, 48 s, 48 s, 47 s

4.Core
10-8-6-8-10 reps of:
DB plank hold + DB row from plank position alternating arms - 12.5 kg
* After each set do 15s L-sit hold - tuck

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