Warm up 6 min
Cossack squat
Walking lunges
Assisted pistol squat
Hollow pulse

Pistol squat 4 x 5 L/R 5-8kg
Negative pistol squat ( 3 sec down) no weight
Bulgarian split squat 3 x 8 L/R 15-25 kg

SET A | 4 rounds
5x hip thrust (2s pause at top)
8-10x banded ab crunch

SET B | 3 rounds
6-8 KB/DKB deficit squat
8+8 banded clamshell
30s wall sit

EMOM9: 40s on / 20s off:
1) KB box step over
2) KB high pull
3) hip thrust hold

PK Run 45-60min

*Tai vaihtoehtoinen laite pk

All same

3 Rounds AMRAP (A+B+C) 4'min with 2'min rest between

Treenaaja _________ Kuntoilija

A) AMRAP
5 Hang Power cleans
5 Shoulder to OH
5 Bar side Burpees

B) AMRAP
150m Run ____ 100m Run / 300m Bike
1 Leg less Rope climb / 1 Rope climb

C) AMRAP
10 Dual DB box step ups
2 Climbs over the wall / 2 Adapt Climbs over the wall
10 V-ups / 10 Tuck-ups

Then...
8'min mobility

For time

• Clean and jerk 2-2-2-2-2 reps

EILINEN / LEPO

TAI

reipasta kävelyä 45 minuuttia + venyttelyt tai
sauvakävelyä 30 minuuttia + venyttelyt

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

For time

• 50 double-unders
• 50 ring dips
• 50 double-unders
• 50 dumbbell box step-ups
• 50 double-unders
• 50 burpees
• 50 double-unders

♀ 35-lb dumbbells, 20-inch box
♂ 50-lb dumbbells, 24-inch box

Barbell Cycling Skill

3 Sets @ increase load each set (start w/ empty barbell)
3 Snatch pulls
3 Hang muscle snatches
3 Behind the neck snatch grip push presses
3 Hang power snatches
3 Overhead squats
3 Power snatches
3 Snatch balances