Hang clean pull 4x8 reps

3*8-10 reps

Front Squat
Bicep curl + Press
DB fly

Single leg DL
DB Row

Warm Up
3 min air bike or rowing
then 3x
20 air squats
20 alt leg v.ups
10 db snatch @light to moderate weight

Strenght
Deadlifts 10-8-6 and 2x5 reps @50-58-65-2x73%
rest 1.5-2.5min

Metcon
30 min Emom
1) Run or bike erg x 45 sec @moderate pace
2) Wall ball shots x 12-16 reps
3) Run or bike erg x 45 sec @moderate pace
4) DB Snatches x 12-16 reps
5) rest minute

Accessory Work
3x8/8 stiff legged barbell deadlift
3x3/3 kb tgu
rest as needed

REST DAY

EILINEN tai

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

5 Rounds x AMRAP 2 :

20 GHD Sit-ups
20m Overhead walking Lunge 42,5/30kg
Max Bar-Facing Burpees

Rest 2 minutes between rounds.

C1) For time
20 dumbbell snatches 22,5kg/15kg, alternating
20 man makers 2x22,5kg /2x 15kg
10 devils presses 2x22,5kg /2x 15kg
30 pull ups
20 barbell bent over rows 50kg/35kg
20 box jumps 60cm/50cm
40 air squats

Rest day - what did you do?

60 Minutes @ HR zone 3

Use ergos as you like

EILINEN tai

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min