A. Warm Up
B. EMOM X 8mins
Odd: back Squat x 6 @65-70%
Even :3RMU /6 str.pull ups / 10ring rows

C. 4x
400m Run
10GTOH
12 TTB
16CAL SKIERG

D. 100X Hollow rocks banded

Overhead Squat 5 x 2
Power snatch from the floor

In 10 Minutes
Find 1RM Push Press
Then
In 10 Minutes Find 1RM Split Jerk
(Use Rack or Blocks.)

21-15-9:
* Pull-ups
* Pistols

135 min

Skill: HSW practice for 15 min

1.Weightlifting
A. No feet snatch – 15 x 1 @ 65%+, go every 45 seconds. Start @ 65%, move up on weight every 1 to 3 sets if moving well on all lifts, otherwise stay with the same weight.
35 35 37,5 / 37,5 40 40 / 42,5 42,5 45 / 45 47,5 47,5 / 47,5 - -

B. High hang clean – (12 – 15) x 2 @ 65%+, go every 90 seconds. Start @ 65%, move up on weight every 1 to 3 sets if moving well on all lifts, otherwise stay with the same weight.
45 47,5 50 / 50 52,5 55 / 55 57,5 57,5 / 60 - -

1. Strength A. Alternate (1 set of each movement for 4 rounds) A1. Front squat, rest 1 minute before A2 1 x 5 @ 81-83% 65 1 x 4 @ 83-85% 67,5 1 x 3 @ 85-87% 70 1 x 2 @ AHAFA 72,5 A2. Weighted dip – 4 x (7, 5, 3, 5) @ AHAFA, rest 2 – 3 minutes before A1 7 @ BW, 5*5 kg, 3*10 kg, 5*7,5 kg

B. Deadlift, aim for the highest % (within the prescribed % range) that’s possible for you (with good form) today, rest 3 minutes between sets
1 x 7 @ 78-80%
1 x 5 @ 82-84%
1 x 3 @ 86-88%
1 x 5 @ AHAFA

C. Alternate
C1. Turkish get-up – 4 x 3/side @ AHAFA, move straight to C2 8 kg 12 kg
C2. 10 v-ups, 10 tuck ups, 10 hollow rock
Rest 1 minute before C1

3.Cool down
A. Assault bike for 10 minutes at very easy pace
B. Movement flow

amrap 5:
10 wall ball 20/14
10 burpees

3rds
10x KB/DB over burpee
10x KB/DB swing
10x KB/DB over burpee
10x thruster

rest 2min. between rds

Lämmittely ja mobility

Otm 10
4-6 leukaa

Metcon: 10 min amrap
10 punnerrusta
30m juoksu
8 Kk mave

Loppuvenyttelyt

3 x 3 x power clean + 3 x push jerk /find your daily max

Front Squats
8,6,4,4