A) 4 Rounds of
8/8 Front Rack Cossack Squat (single arm)
10/10 one armed KB row
12 KB pull through

B) AMRAP 15’
15 USA swing
10/10 single arm clean and press
20 box over w/ KB

A,
Split Jerk 3-3-3-3-3

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

B,
Teams of 2 - for time:
30-20-10 reps of:
Row Calorie
No Push-up Burpee
Complete in teams of 2.

Partner 1 does the row then partner 2. Partner 1 does the burpee then partner 2. While one person works the other holds a double kettlebell front rack (athlete chooses the weight)

Goal: Sub 16 mins

C,
3 rounds for quality of:
8 L/8 R Crossbody Deadlifts, pick load
10 Paloff Press, pick load
12 Weighted Sit-ups, pick load

Rest as needed between sets.

1:00 Banded Hip Flexor Stretch ( Each Leg )
1:00 Front Rack Stretch
1:00 Banded Lat Stretch ( Each Arm )

2 Rounds :

1:30 CrossOvers
5 Hookgrip Front Squat
5 Shoulder Press
10 Banded Goodmornings

A:
Skill Primer
Dip Muscle Clean, Hang Muslce Clean & Double Pause Split Jerk (Dip & Split)
(5-8 sets x 2+2+2)

B:
Halted Clean Deadlift, Low Hang Clean w/Slow Eccentric & Pause Split Jerk
(8 sets x 1+1+2 / 60%-70%)

0:03 pause below knees
**0:05 from hips to mid-shin
**0:03 pause in split

Push press 12-10-8-6 reps

3:00 Jog / 3:00 Echo@ easy
2:00 Run / 2:00 Echo @ moderate
1:00 Run @ 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 overhead squats
– Kipping Toes-to-Bar Complex – 1-3x between sets
3 Tension swings (sponge/block between feet)
3 Kipping knee tucks (i.e., half a kipping toes-to-bar)
3 Kipping toes-to-bars
+
1-2 Rounds @ workout weight
200m Run
6 Overhead squats
6 Toes-to-bars
12/8 (cal) Echo bike

– Rest 0:30 between rounds –

3 rounds of:
10+10 One-KB front rack Reverse lunges
10+10 Oblique KB swings
10+10 DB side bends
10+10 DB snatch
Rest

8 Intervals
New start every 6th minute
Alt A and B

A.
12-20 Calories Row/Bike

5 Pushups
10 Sit-ups
15 Squats

10-16 KB Swings
10-16 Box Jumps
10-16 Wall Balls

B.
12-20 Calories SkiErg/Echo

5 Pushups
10 Sit-ups
15 Squats

10-16 DB Snatches
10-16 Ring Rows
10-16 Burpees

LÄMMITTELY
3 kierrosta:
2min ergo (vaihtuva)
5+5 Samsonin venytys
10 mittarimato-burpee
10 kyykky-takareisi pumppaus

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HARJOITUS (Peruskestävyys, 60-70%/HR max)

9x3 min vaihtuva ergo, 20s lepo/vaihtoaika

*Harjoituksen tarkoituksena on kehittää peruskestävyyttä tasasykkeisellä harjoituksella. Harjoituksen tavoitteena on pitää syke hallinnassa. Vaihda ergometria lepoajalla.

2 rounds:
5 Wall squats (slow tempo)
10m Lizard walk
5+5 Windmills with KB
5+5 Bottom-up press wit KB

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With barbell:
2x5 unbroken sets of “Bear
Complex”
= power clean + front squat +
push press + back squat + push
press