Back squat 3rm
+
For time
1000/800m row
50 wall balls
500/400m row
25 Wall balls

8,8,8,8 strict

A,
Yoke Carry 1-1-1-1-1, using heaviest weight per set
Sled Drag 1-1-1-1-1, using heaviest weight per set

Yoke Carries- 5x 15m
Sled Drags- 5x 15m

Superset the movements if you like.

B,
For time:
21 Thruster @34/25kg
21 Power Snatches @34/25kg
7 Bar Facing Burpees
18 Thruster
18 Power Snatches
7 Bar Facing Burpees
15 Thruster
15 Power Snatches
7 Bar Facing Burpees
12 Thruster
12 Power Snatches
7 Bar Facing Burpees
9 Thruster
9 Power Snatches
7 Bar Facing Burpees
6 Thruster
6 Power Snatches
7 Bar Facing Burpees
3 Thruster
3 Power Snatches
7 Bar Facing Burpees

Goal: sub 13 mins

D,
"Jerry"
For time:
Run, 1600m
Row, 2000 m
Run, 1600m
goal: sub 20 mins

C,
3 rounds for quality of:
12 Barbell Hip Thrusts, pick load
15 GHD Plate Muscle Snatches, pick load
35 Seated Mini Band Leg Curls

Barbell Hip Thrusts- moderate weight

Rest as needed between rounds.

A.
OTM 20
1. 10 TTB
2. 30 DU
3. 10 WB
4. 10 DB Snatch
5. 20 Hollow rock

B.
210 Cal bike/row/assult bike (70cal each)
*complete 5 thrusters after every 10cal and switch

Something to start your day with in less than hour

5 min row
5 min amrap 20 cossacks + 10 w stick pass
5 min bike
5 min front squat 5x5
5 min jump rope practice
5 min db snatches 5x10 every minute
5 min ski

30s hollow hold
20s Hollow rocks
20 ankle taps

100-80-60-40-20 DU
25-20-15-10-5 GHD
10-8-6-4-2 power clean&jerk 90kg

EMOM x 6
5 TnG Power cleans

A) Cleans

EMOM for 4 minutes of:
2 cleans @82-85%

Rest 3:00 min

EMOM for 4 minutes of:
2 Cleans @ 85-87%

B) Power clean

Power clean, nousu ykkösillä 92% asti.

C) Accessory:

1.
4-5 Rounds of:
10 Weighted lunges, barbell on back - heavy
15 KBS - heavy
20 Hip extensions
Rest 1:00 min between sets.

*use same weights as last week

2.
3 Rounds of:
Max reps pull-ups/Aussie pull-ups
20 Banded pull-aparts
Rest 2:00 min between sets.

---

For time:

20 Burpees
100 Double unders
400m Run
100 Double unders
20 Burpees

---

WARM-UP:

3-4 rounds, speed up the pace after every round.

10 Burpees
25 Double unders
200m Run
25 Double unders
10 Burpees

Then,

1-2 rounds

1min per side Calf stretch
1min Squat into hamstring stretch
1min per side Perfect stretch

---

Aikaa vastaan:

20-18-16-14-12-10-8-6-4-2

• BikeErg (cals)
• wall-ball 3m (N 6kg / M 9kg)
• SkiErg (cals)
• käsipainotempaus vuorokäsin (N 15kg / M 22,5kg)