LÄMMITTELY
60s./liike
1. Kyykky + kierrot
2. Eteentaivutus pumppailu + taaksetaivutus (toinen jalka taakse)
3. Ristikkäinen tuulimylly
4. Selälle rullaus + v-asennossa eteentaivutus

KEHONHALLINTA
2 x 45s./liike
1. Bird - dog
2. Seinäistunta
3. Lapapunnerrus / yhden käden lapapunnerrus
4. Vk polven ympäri lonkan pyöräytys oik.
5. Vk polven ympäri lonkan pyöräytys vas.

VOIMA
3 x 3/puoli turkkilainen ylösnousu
Sarjapalautus n. 2min

AMRAP 8min
20m tarjoilijakävely
10x slam ball olan yli
5 kcal laite

EMOMx25
1) 2 rope climb
2) 15 cal row
3) 15m sled push (moderately heavy)
4) 10-15 ghd sit ups
5) 40 double unders

For time:

3 rounds of:

• 50 double-unders
• 10 deadlifts, weight 1 (lightest)

2 rounds of:

• 50 double-unders
• 10 deadlifts, weight 2

1 round of:

• 50 double-unders
• 10 deadlifts, weight 3 (heaviest)

Time cap: 12 minutes

♀ 155, 185, 225 lb (70, 83, 102 kg)
♂ 225, 275, 315 lb (102, 125, 143 kg)

4 rounds for max reps:
• 30 sec Sumo Deadlift High Pull 75/55#
• 15 sec Rest
• 30 sec Barbell Floor Press 75/55#
• 15 sec Rest
• 30 sec Jumping Lunges
• 15 sec Rest
• 30 sec AbMat Sit-ups
• 15 sec Rest
Goal: > 300.

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

Warm-up
3:00 SkiErg / 3:00 Air bike@ easy
2:00 SkiErg / 2:00 Air bike @ moderate
1:00 SkiErg @ moderate hard
+
2 Rounds
8 Goblet squats (slow tempo)
5 Scapular pull-ups
5/side Bottom-up KB presses
0:10-0:20 Hollow hold
0:10-0:20 Arch hold
+
Build to workout weight for thrusters
* Prep pull-ups between sets
+
@ workout weight
12/8 (cal) Air bike
6 Thrusters
6 Pull-ups
12/8 (cal) SkiErg

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

Snatch Engine

B) 45s on/1min15s Off:
Until 30 Reps done

• Snatch @60kg

*ykkösiä
*Power? Alota ainaki poweri

Front squat

– 4 x 3 @ 77-82%

• rest 3:00 b/t sets

For Time

3 Rounds:

• 8 DB Devils Press @22.5kg
• 10 DB Box Step Over
• 12m DB OH Walking Lunge

*kaikki liikkeet yhellä käsipainolla

Cap: 9min

Building

3 Rounds:

10/10 Standing DB Bicep curl
10-15 DB Pullovers
10-15 Seated DB lateral raises

*rest as needed

Osana kiertoharjotusta.

Tempo Run

10 Min Easy Jog (Z2)
+
4x5min @VK+ // 2 min Easy Jog Between Sets
+
10min Easy Jog (Z2)