Warm up

Deck squats
Swings
Samson stretch

Part A

4 sets

10/10 tempo bulgarian split squats

Part B

12min EMOM

1: 5-10 deadstop snatches left
2: 5-10 deadstop snatches right
3: Max jumping squats
4: Rest

Part C

3 sets

30 sec side bend each side
Max rep russian twists

1min rest

Burgener warm up

A1. Tempaus alle meno räkistä ilman ponnistusta 3 x 3 (50 - 65 %)
A2. Tempaus heijaus riipusta + raaka tempaus taskulta 4 x 2 + 2 (65 - 75 %)
A3. Raaka tempaus riipusta + tempaus riipusta 5 x 1 + 2 (65 - 75 %)
B. Valakyykky 4 x 6

A,
OPEN 20.4
For time:
30 box jumps @60/50cm
15 clean and jerks @43/30kg
30 box jumps
15 clean and jerks @61/43kg
30 box jumps
10 clean and jerks @84/
30 single-leg squats
10 clean and jerks 102/65kg
30 single-leg squats
5 clean and jerks @124/79kg
30 single-leg squats
5 clean and jerks @142/93kg

Time cap: 20 minutes

B,
"Jackie"
For time:
Row, 1000 m
50 Thrusters @barbell
30 Pull-ups

Goal:
Set a new benchmark time or shoot for sub 10 mins.

C,
3 rounds for quality of:
3 Glute Bridge Walk Outs
10 GHD Plate Muscle Snatches, pick load
10 Jefferson Curls, pick load
15 Hip extension, pick load

4 sets of
5 front squat + 11 back squat

Use rack if needed.

For time
100 Ring Row
100 Push Ups
100 Sit Ups
100 Air Sqts

Time Cap 25

EMOM12 mins :
odd: 1-2 legless rope climb
even: 6-8 strict HSPU

20 MIN AMRAP

• 4 Pullups/ring rows
• 8 Pushups
• 12 Air squats

3x8 /3min

3 x
4 etukyykkyä + 6 takakyykkyä.

*Paino noin 70% etukyykyn ykkösmaksimista
*ensin tehdään etukyykyt ja heti perään takakyykyt, tanko vaan käy telineessä, jotta voidaan vaihtaa otetta.

*sarjojen väliin 2-3 minuuttia lepoa

Strength:

Build up to a heavy 50m farmers carry in 15mins

Workout:

30 min in a team (one player working at once)

Bear complex

1 power clean
1 front squat
1 push press
1 back squat
1 push press
*5