EMOM x 8 MINUTES
MIN 1 - :45 Foam Roll Lats and/or Hamstrings
MIN 2 - 10/10 Seated Single Leg Lifts

*rinnallevedon ehdoilla - eli räjähtävästi, nostokengät & ei ristiotetta & ei remmejä
2@up to RPE9 *could do 1-2 more reps, then DROP SETS 3-4x2@-10%
*target load of max ~90%, bs-%, rest btw sets 3-4min

EMOM 40
1. Min : 15/12cal row
2. Min : 12 T2b
3. Min : 6/6 Double DB Front rack lunges @22,5/15kg
4. Min : 12 push ups on dumbell

A,
1x [ 2 Squat Cleans + 1 Split Jerk ]
1x [ 2 Squat Cleans + 1 Split Jerk ]
1x [ 2 Squat Cleans + 1 Split Jerk ]
1x [ 2 Squat Cleans + 1 Split Jerk ]
1x [ 2 Squat Cleans + 1 Split Jerk ]

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

Build up to a heavy weight for the complex and accumulate a total of 5 work sets within 15% of your best for the day.

B,
Every 1 min for 15 mins, alternating between:
20 Thrusters, 43/30kg
20 Toes-to-bars
60 Double Unders
20 Kettlebell USA Swings, 24/16kg
20 Box Jump Overs, 60/50cm

C,
3 rounds for quality of:
5 L/5 R Single Leg Hip Thrusts
15 L/15 R Lateral Leg Raises
5 Seated Good Mornings, 45/35 lbs

Seated Good Mornings- eccentric; 5 secs lowering

Rest as needed between rounds.

3 rounds:
10+10 bulgarian split squat
10 push up
15 goblet squat
20 tuck crunches
-rest as needed-

Every 3 mins x 5

300m run
5-10 burpee
10-15 KBS

E90s x6:
a) 5-10 push up + 8-12 sumo-deadlift high pull
b) 100-200m run

Work 45-60s / interval.

Tabatha Hollow/Arch

3-5 Rounds of

5-10 ring dips
10-12 weighted box step ups
3-5 wall walks
12-15 sumo dl with kb

Midline

5x15 GHD Sit Up
Rest 2 mins between sets

Band Stability Adductor Plank Walk: 3 x 8-10 each. Rest 60s.