For time

• Sled push
• 2 legless rope climbs
• 20 kettlebell clean and jerks
• Sled push
• 2 legless rope climbs
• 15 kettlebell clean and jerks
• Sled push
• 2 legless rope climbs
• 10 kettlebell clean and jerks

♀ 24-kg KBs ♂ 32-kg KBs

Emom 12
1) 8 DBL DB thrusters 2x 25/17.5kg
2) 12 cal assault bike
3) rest

Kyykky 2x85%

Penkki 1x95%

Maastaveto 2x85%

EILINEN

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LEPO + OMATOIMI KEHONHUOLTO pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

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PAINONNOSTAJAN LENKKI 25-30min
KÄVELY 5 min
HIDASTA JUOKSUA 5min + REIPASTA JUOKSUA 200m
KÄVELYÄ 200m + KOVAA JUOKSUA 150m
KÄVELYÄ 200m + SPURTTI 100m
KÄVELYÄ 200m + REIPAS SPURTTI 50m
KÄVELYÄ 200m + KOVA SPURTTI 30m
KÄVELYÄ 200m + KOVA SPURTTI 30m
HIDASTA JUOKSUA 5min
KÄVELY 5 min

Push Press
Build to a heavy double in 5 sets. Rest 2:00
- Sets of 5,4,3,2,2
Option: 5 x 5 practice at moderate weight.

Warm up

A) 4-6min easy erg
+ mobility (if needed)

B) Warm up sets for front squat
4x3-5 (increasing weights)

Workout

A) Front squat
5x4 @77%+
Rest 3min
Start with 77% 1RM and work up in sets if feeling good or stay with the same weight.

B) 3 rounds
6-8 strict chest to bar chin-up
8-8 double DB press
2min rest

C) 3 rounds for quality
30-60s wall sit hold
10-15 seated DB press
10-15 DB lateral raises

EMOM 15
1. 8-12 pull up/ ring row
2. 8-12 push up
3. 6-8/ 6-8 shrimp squat/ pistol squat

Clean
6 x 2 @ 65% of max clean

Snatch high pull
5 x 2 @ 80% of max snatch

Push press
5 x 1 @ 60% of max push press

Optional accessories
Giant set x 3
10 RDL’S
10 banded hamstring curls
10 calf raises
10 BW lunges

4 Rounds for time:

300m run
20 DB/KB hang clean & jerk (alternating)
10 box jump

-time cap 18 min-

A:Power snatch + double squat snatch 3x3
B: Squat clean+ low hang squat clean+ spilt jerk 3x3
C: Clean pull max.