3 - 5 rounds:

8 Shuttle Run
8 Ring Rows
8 DB Seated Press ( each )
8 Sit Ups
8 Light Kettlebell Swing

A,
For time:
50/40 Bike Calories
100 Alternating Dumbbell Snatches, 22,5/15kg
50 Burpee Box Jumps, 60/50cm

Goal
Sub 17 mins

B,
For quality:
50 Mini Band Press
50 Banded Hip Thrusts
35 Banded Single Arm Lat Pull Downs

Complete the following in as few sets as possible.

Try using a red or blue band for all movements.

For 60 Mins
1000/800m Row Or Ski / 2000/1600m Bike
100 Rope Jumps
15 x (7.5+7.5) Shuttle Runs
30 Light Kb Swings
10+10 One arm ring Rows
3 Wall walks
*Easy 4-5/10 rpe

TEST WEEK!

Build to a 1RM snatch

Percentage examples below
Empty barbell drills
3 @ 70%
2 @ 80%
1 @ 85%
1 @ 90%
1 @ 96%
1 @ 102%
Continue to build if you achieve 102%

Build to a heavy bench press
Use similar % to above

Build to a heavy push jerk from the rack
Use similar % to above

"Special Tudor”
For time
10 min machine
31 push ups
Then, 10 Rounds
3 Back squat 60/42.5kg
3 Push press 60/42.5kg
3 Front Squats 60/42.5kg
Then, perform:
31 push ups
10 min machine

Kapea penkki Max3
-eli nousu kolmosen sarjoilla ”päätyyn asti”
-5-8 noususarjaa

Vipunostot maaten 3x20
-kevyt/venyttävä

Pystysoutu käsipainoilla 3x20
Facepulls 3x20
-vuorotellen

Kylkilankkunostot 3x20 / puoli

Plate Figure 8s: 2 x 10 each. Rest 60s
+
- Scorpion Stretch - 60s each
- Prayer Stretch - 60s
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

Complete as many reps as possible in 10 minutes of

• 8 ring dips
• 8 sumo deadlift high pulls
• 16 double-unders

♀ 65 lb
♂ 95 lb

3 Sets Of 4 @ 90 - 95%

• Bar Set To Knee High

1x10 Snatch (5 tng+ 5 drop and go) 60%
1x10 Hang Snatch (5 tng+ 5 drop and go) 60%

1x6 Snatch (3 tng+ 3 drop and go) 66%
1x6 Hang Snatch (3 tng+ 3 drop and go) 66%

1x4 Snatch (2 tng+ 2 drop and go) 72%
1x4 Hang Snatch (2 tng+ 2 drop and go) 72%

Joka treenikerta nosta painoja 2%