A,
Sumo Deadlift 5-7-9-7-5

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
3 rounds for time of:
15 Ski Erg Calories
12 Front Squats @60/43kg
12 Pull-ups
9 Push Press, pick load
9 Ring Dips
6 Thrusters, pick load
6 Bar Muscle-ups

Goal: sub 15 mins

C,
3 rounds for quality of:
Lateral Med Ball Toss, pick load, R 30 secs
Rest 30 secs
Forearm Plank Seesaw, 30 secs
Rest 30 secs
Lateral Med Ball Toss, pick load, L 30 secs
Rest 30 secs
Plank Jack, 30 secs

30-60 Minutes @ Zone 2 Heart Rate

OPTIONAL COOL DOWN
AMRAP x 6 MINUTES
5/5 Moose Antlers
5/5 Sciatic Nerve Floss
5 Jefferson Curls (option to hold barbell)

For 30 mins @ steady pace

6 Thoracic rotations
40m Sled drag/push – light
20m Bear crawl
6 e/side Half-kneeling bottom up KB presses
4 Alternating Hip airplanes
20m Monkey crawls – switch direction every 5m

10 rounds for time of

• 1 power snatch
• 3 overhead squats

♀ 125 lb. ♂ 185 lb.

WEEK 6/6

WARM UP 15-20min

Perjantain saliohjelman + snatch technique

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SNATCH PUSH PRESS + SNATCH BALANCE
3[2+3]@BB / RPE8 *2 quality reps reverse pal 2min

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SNATCH PULL to POWER POSITION + SNATCH HIGH PULL above knee *full foot
4[1+3]@RPE8 *2 quality reps reverse pal 2min

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SNATCH PULL to POWER POSITION + SNATCH above knee
5[1+2]@RPE8 *2 quality reps reverse pal 2min

15 kg tangolla

For Time:
50 Dumbbell Box Step Overs

Dumbbells: 22.5 / 15 kg's
Box: 24"/20"

• Foam Roll - Quads x 60s each (6-12 inch passes rolling proximal to distal)
• 45 Degree Half-Kneeling Hip Flexor Stretch x 45s each
• Parasympathetic Breathing x 15 breaths - 3 second exhale + 1 second hold at top + 3 second exhale + 1 second hold at bottom

7 Bar Muscle-Ups
50 Wallballs (20/15lbs)
30/24 cal Bike / Row