A,
Snatch 1x3

Use the heaviest weight you can for the set.

Find a heavy set of 3 for the day within 20 min.

B,
Overhead Squat 3-3-3-3-3

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

C,
5 rounds for time of:
15 Toes-to-bars
Sled Push, pick load, 15m
Bear Crawl, 15m
50 Double Unders

Sled Push- moderate

Goal: Sub 15 min

D,
3 rounds for quality of:
3x 3 Way Shoulder Raises, pick load
10 Kettlebell Seesaw Rows, pick load

EMOM for 4 rounds:
1) KB swings
2) Plank hold
3) Alternating DB snatches
4) Rest

A,
1x [ 1 High Hang Clean + 1 Hang Clean + 1 Clean ]
1x [ 1 High Hang Clean + 1 Hang Clean + 1 Clean ]
1x [ 1 High Hang Clean + 1 Hang Clean + 1 Clean ]
1x [ 1 High Hang Clean + 1 Hang Clean + 1 Clean ]

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

Roughly 70-75% of 1 RM and try to increase weight 2,5-5kg from last week.

B,
Split Jerk 1-1-1-1-1

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

Try increasing weight from last week.

C,
For time:
50-40-30-20-10 reps of:
Row Calorie
Bike Calorie
Ski Erg Calorie

Every 2 mins complete:
5 Box Jump Overs, 60/50cm

Goal
Sub 40 min

D,
3 rounds for quality of:
10 Ring Glute Walk Outs
15 L/15 R Side Plank Pulses
20 Plank Jacks

Rest as needed between rounds.

”Add One movement each round”

For time
3 Burpees
6 Handstand Pushups
9 Toes-to-bar
12 Goblet Squats
15 Box Jumps
18 DB/KB Snatches
21 Wall Balls
24 Pistols
27 Double Unders
30 Cal.

3
3+6
3+6+9
....

15min AMRAP: “Incredible Hulk”
5 Deadlifts
5 Hang power cleans
5 Front squats
5 Push presses
5 Back squats
(use same weight)

Kettlebell long cycle

For quality and minimum rest:

100 1-Arm KBS
100 KB Clean
100 KB Clean and jerk
100 KB Snatches
100 KB Windmills
100 American KBS

*Käytä kevyttä kuulaa 💁‍♂️. Tarkoitus on pysytyllä liikkeessä koko harjoituksen läpi. Jaa toistot tasan kummallekin kädelle (50+50), mutta muuten saat pilkkoa mielen mukaan. American KBS tietty kahdella kädellä.

400m run/500m row /20 cal bike
Into
High knees
Butt kicks etc......

Then 3 rounds
5 push ups
5 ring rows (progressing for pull-ups)
5 KBS (increasing in weight each round)

For time:
30 thrusters 75/55
25 pull ups
90 dubs/180 singles
20 thrusters 95/65
25 pull-ups
90 dubs
10 thrusters 115/75
25 pull ups
90 dubs

• sub ring rows for pull-ups
• 180 singles instead of dubs
• must add weight on bar for each set of thrusters! Should be starting at a light weight you feel comfortable with

Find a Friend and Find an Adventure!
Saturdays are good for hiking, biking, kayaking, have fun outdoors.
Log your activity, from axe-throwing, rifle shooting, walking the dog, mall walking to go-carts or golfing.
Have a safe and fun Saturday!

You can use Saturday as a day to complete workouts you missed this week. Log your results to track progress!

25 Minutes For Quality & Load :

Biceps Curls w/ DB`S alternating 20
Banded Ab Crunch 20-30
Partner Assisted Hip Thrust 10 - 15
HS Hold to Wall 0:20

Rest between movements as needed