155 min
Warm up for 20 min

1.MU
- Drills
- 10x1

2.BCTB
- BFLY x 30
- BCTB x 25 (singles)

3.Conditioning
For time - partioned anyhow:
80 cal Row
100 Chest to bar > 60 TTB
120 Wall ball
Done as 10 rnds of:
6 TTB
12 wall ball
10 cal row
Time: 19.11
All sets UB

4.Cool down
10 min easy bike

10 min amrap

2/4/6/8/10…….

• alt hang clean and jerks 17.5 DB
• Pushups
• Pullups/Ring rows

5 rounds for time of:

• 5 shoulder presses
• 10 push presses
• 15 push jerks

♀ 65 lb. ♂ 95 lb.

5min Row/Airbike/Bike nose breathing only

Thoracic Flow video

4-6rounds:
15 cal row
30 sec wall sit
12sit up burpee with kb
7box jump

1. 7 x Every 75s: 1 push jerk
   (Kokeile aloittaa samalla painoilla kuin viime viikon kakkosmaksimi. Skaalaa painoja ylös-tai alaspäin tarpeen mukaan, etsi päivän maksimi.)

2. Back squat progression: 5x4.
   (can you lift more than last week?)

3.​ ​High box jumps: 5x3

Three rounds:
8-12 kpl 1-armed dumpbell shoulder press
6-12 inverted ring row (jalat korokkeella)
10-15s hollow rock hold + 10-15 hollow rock

Mark your push jerk weights here 👇🏻

Test
Max box jump height with esiponnistus
Max broad jump
100m sprint with curve .mat
100m sprit on track

3 Sets Not For Time:
12 Band Resisted Dead Bugs (6/Side)
10 Tempo Dumbbell Squats (5/Side)
8 Pausing Frog Bridges
Iteration #1 of #3. Final Monday primer set of the cycle, building in the next two weeks. Set the baseline today.

EILINEN tai

esim.
- reipasta kävelyä 45 minuuttia + venyttelyt tai
- sauvakävelyä 30 minuuttia + venyttelyt

Ma: Työnnöt, jerkit ja accessory
1. 9x every 75 seconds: 2x push jerk (sisällytä ainakin 6 raskasta nostoa. Etsi päivän maksimi)

1. Back squat progression: 5x4.

2. High box jumps: 5x3 (ei tarvitse tehdä plyona)

3. 3 rds:

4. 10-15 1-armed dumpbell shoulder press (kyynärpää ei laskeudu olkapään alapuolelle)

5. 6-12 inverted ring row (jalat korokkeella
   Mark your push jerk weights here👇🏻