10-9-8-7-6-5-4-3-2-1 reps for time of:

• Deadlift
• Front squats

*Use two barbells if possible. Start each set of front squats by cleaning the bar from the floor rather than taking it from a rack.

♀ 225-lb deadlifts, 165-lb front squats
♂ 315-lb deadlifts, 225-lb front squats

Warm-up:

3x
15/12 Calories row/bike
5 No contact muscle snatches
5 Behind the neck shoulder press.
5 Overhead squats
3-5 Tall box jumps
3 No feet snatch balances
3 Slow snatches"

A) Snatch

Build up to a heavy, but fast snatch single in 10:00 minutes.
Then 3 sets of 1 @ 95%

B) Clean and jerks

Build up to a heavy, but fast clean and jerk single in 10:00 minutes.
Then 3 sets of 1 clean & jerk @ 95% of 1RM"

C) Bonus

3-5x

10 Monster walk forward
10 Monster walk backwards
10+10 Plank with lateral band row
5-8/Side seated 1-arm dumbbell shoulder press
:30s hollow hold

(Optional) Saturday-funday-extra:

Every minute on the minute for 28:00 minutes:
15/11 Calories bike erg
5 Clean and jerks @ 60% (of C&J 1RM) (:30s)
15/12 Calories row erg (:45s)
Rest

54:30
Koko setti cindynä. Osa punnerruksista telinettä vasten.
Miko ja Rimpen kanssa pyytjärvellä.

3 rounds:

10 CJ BB 50kg
10 Back squat 90kg
10 DL 100kg

3 rounds:
14 Pull ups
4-5 HSPU
100SU

Tc.20min

2-3sets:

max reps DU
3+3 turkish get up
max reps DU

rest as needed between sets

2-2-2-3 intervals / 1 min rest between sets:

10 burpee box jump over
Max reps alternating dumbbell snatch

Emom15
1: 1 set of kipping pull-ups
2: 7-9 cal ergo
3: 10 push-ups
4: 8 single arm devils press
5: rest

rest 4 min

Emom15
1: 8-10 ttb
2: 20 du's / 50 single unders
3: 7-9 cal ergo
4: 10 thrusters
5: rest

For time

• 50 dumbbell push presses
• 50 box jumps
• 50 dumbbell front squats
• 50 GHD sit-ups
• 50 dumbbell thrusters

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

50-60 minuuttia peruskestävyys treeniä.
Kävelyä, hölkkää, hiihtoa tms.

Warm Up
5 min easy cardio (you can pick 2 machines)
5 min mobility work for todays workout
then skill prep/movement testing and start workout

Treshold Cardio
2 rounds
2-minutes: Cardio machine @ easy/moderate pace
2-minutes: DB Snatches x 8-10 reps, go every 40 sec
2-minutes: Cardio machine @ easy/moderate pace
2 minutes : High Box Jumps x 4-5 reps, go every 40 sec

2 rounds
2-minutes: Cardio machine @ easy/moderate pace
2-minutes: Double KB Deadlifts x 8-10 reps , go every 40 sec
2-minutes: Cardio machine @ easy/moderate pace
2 minutes : Single arm push press x 5+5 reps, go every 40 sec