60 min

Taito-osio
Vaihtuvat drillit

Voimaosio
A1. Leuanveto 8/3/3/8 (RPE8)
A1b. Avustettu Nordic Curl x 3

B1. FG-soutu 4x8 (RPE 7)
B1b. Takareisivaihdot x 5 o/v

C1. Yläpito isometrinen (fg/ilman) x 10s
C2. Kylkikeinunta x 10 o/v
C3. Rengaskippi x 8
C4. Joustohyppy x 22
C5. Hauiskääntö pallolla max
Amrap 14 min

3x5

OHS (70-80% of 1rm snatch)

Every 1:30
Hi-hang squat clean
Hang squat clean
Squat clean

6x5 min cardio of choice, 1 min rest between.

Row, ski, bike, run or

5AMRAP: 10 knees down push-ups, 10 empty barbell presses, 10 empty barbell squats, 10 empty barbell bent over rows

10 rounds for time of:

• 10 dumbbell thrusters
• 100-meter sprint

♀ 25-lb DBs ♂ 35-lb DBs

AMRAP 33 ( Reps )

33 Box Jumps
33 Sit Ups
33 Calories Any Machine
33 Push Ups
33 Air Squat

3:00 Row @ easy
2:00 SkiErg @ moderate
1:00 Row @ hard
+
Build up to working weight for DB snatch
* Practise burpee box jump overs between sets
+
Once through
6 Burpee box jump overs
9 (cal) Row
12 DB Snatches, alt @ workout weight
9 (cal) Air bike
21 Air squats
9 (cal) SkiErg

A)
6 complexes / side – 1’ rest between rounds
Single arm complex
1 clean and press
1 bottom up clean and press
1 cluster
1 snatch
@moderate weight

B)
4 rounds
20 double KB swing
5 double KB clean
max rep double KB shoulder to overhead
2’ rest

21-15-9
Thrusters @95lbs
Pull-ups

A) Row and push
EMOM for 3 rounds
1. 20-15-10 DB Gorilla row
2. 10-20 push ups
3. 20-15-10 DB Box step ups
4. 10-20 anchored sit-ups
5. REST
Add more weight for gorilla row and box step up each round!
Maybe Start with 8/12,5 kg

B) a little sweat
YGIG
50 x wallballs 6/9 kg
50 x KB swings OH 16/24 kg
50 x abmat sit ups
50 x KB high pulls 16/24 kg
50 x plate GTOH 10/15 kg
50 x OH lunges 10/15 kg
50 x cal row
Put 10-20 syncro burpees somewhere
Time cap: 20 min