140 min
Warm up for 20 min

1.MU
- Drills
- MU 30 x 1

2.Metcon
Rowing progression, 5000 m row for time
Time: 21.03
Avg. pace: 2.06.3/500 m
Split paces: 2.07.8, 2.07.9, 2.07.0, 2.06.3, 2.02.6/500 m
HR: 172/188

3.Cool down
5 min easy AB

10 min E2MOM:
• 2 Hang Power Clean
• 1 Squat Clean
Recommended: 75% NT1RM

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!

1) EMOM 5
High hang pull
Hang high pull
Muscle clean
Split jerk

Rest 3 min

EMOM 12
1 clean & jerk
Build up to 75% of C&J 1 RM

2) AMRAP 5 min
15 bar facing burpee
Then 2-4-6-8... etc
Power snatch @40kg
Pull up

Rest 5 min

AMRAP 5 min
15 bar over burpee
Then 2-4-6-8... etc
Thruster @40kg
T2B

3) Cool down
15 min easy bike erg
On 3:00, 6:00, 9:00, 12:00
12 kb swing @12 kg
10 hollow rock

A,
Back squat 4th cycle week 3
1x5@75% of latest training max
1x3@85%
1x1 + AMRAP @95%

B,
Olympic Squat 15 Reps

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

Narrow stance as deep as possible; be sure to control the movement all the way up and down.

C,
GHD Hip extension 10-10-10

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

D,
3 rounds for quality of:
15 Band Front Raises
15 Band Pull Aparts
15 Banded Behind-the-Neck Press
15 Banded Rows

15 min cool down bike/row
+ 3 lisäpainoleuanvetoa joka kolmas minuutti (3,6,8,12 = neljä sarjaa)

Rest day
60 min massage

For quality:
3-4 Rounds as a superset:
10 DB pullovers (bench supported)
10 T2B (go for unbroken sets)
1:00 Rest

FOR TIME OF:
15-10-9
DEADLIFT 100/70 70/50
21/15/9
DOUBLE DB PUSH PRESS 22.5/15 15/10
12/9/6
BOX JUMP