ACCESSORY

4x
12+12 kulmasoutu kuulalla
12 ring facepull
10 seated lateral raises (viparit istuen)
- rest as needed

35' Liit One @ Assault runner moderate pace

Other perform 1 Round of:

Treenaaja __________________________ Kuntoilija

A)
15m Dual DB OH lunges (7.5m x2)
12 Dual DB renegade rows
9 Dual DB Up & Downs
6 Dual DB Power cleans

B)
15m Handstand walk (or adapt)(7.5m x2) / 15m Bear walk (7.5m x2)
12 T2B / K2E-Leg raises
9 Dual DB front squats
20"sec Back exension hold

3x 3 Muscle Clean + 3 Strict Press + 3 Close Grip Overhead Squat
50-65%

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
10/10 Seated Single Leg Lifts
:30 Child's Pose w/Lat Stretch
10 Seated Double Leg Lifts
30 Banded Tricep Extensions
-Rest as Needed b/t Sets-

5 Giant Sets :

15 Banded Lat Pull Down
14 Biceps Curls, Alternating

Go Every 4:00

EMOM 15
1. Cal row 15/12
2. OH Kb carry 40” LEFT
3. OH KB carry 40” RIGHT

3 mins REST

EMOM 15
1. Kb USA swing 15
2. Burpee over rower 10
3. Strict Pull up 5

Test week continues

Build to a heavy snatch

Build to a heavy strict press

Build to a heavy front squat

4 sets:
3 Pause Back Squats
1: @40%
2: @50%
3: @60%
4: @70%
- Rest 2min btw sets

PC
8x30 / 8x50 / 6x60 / 6x65 / 4x65 / 5x60 / 7x55

DL
50/80/100/110/5x120/3x130/2x140

Squat clean 2 RM