A,
Split Squat 10-10-10

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

3x5 L/5 R

B,
Every 1 min for 16 mins, alternating between:
4 Rope Climbs
8 Strict Deficit Handstand Push-ups 10/6cm

3 RFT: Rows and Recovery Rows
3 rounds, each round for time, of:
Row, 500 m
Recovery Row, 100 m
Row, 400 m
Recovery Row, 100 m
Row, 300 m
Recovery Row, 100 m
Row, 200 m

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Rest 3 mins between each round.

Athlete Instructions
Athlete Notes
For the 500/400/300/200 m working intervals, I want you guys to hold your 5-6 km effort pace. On the 100 m recovery intervals you can go as slow as you like to ensure you can hold the desired pace for the working intervals.

135 min
Warm up for 20 min

1.BCTB
- BFLY x 30
- BCTB x 30

2.WL
A. Every 2 min x 4
4 TNG clean
x 75-80 % - 52.5 kg

B. Jerk
Every 90 s. x 4
4 TNG push jerk
x 75-80 % - 50 kg

3.Metcon
Intervals
21 cal AB
21 Bar facing burpee
Rest 60s
15 cal AB
15 Bar facing burpee
Rest 60s
12 cal AB
12 Bar facing burpee
Rest 60s
9 cal AB
9 Bar facing burpee
Times: 2.51, 1.56, 1.29, 1.02

4.Core
- Not done

a) 1-Arm Bent Over Row - 1sec hold 4x8
b) Stick+Band Lat Pull Down - 1sec hold 4x8

Banded Chest to Bar 4x6

3sets: YGIG
30sec KB Swing USA
20sec Hollow Hold
30sec Wall Sit

3 Sets: YGIG
30 Mountain Climbers
20 Push-Up
10 Groiners
5 Burbee

Standing Banded Abs
3 x 10 3s down. Rest 60s

Mobility

Upper Body

30 min PK
800m jog
30s Arch body hold
30s plank
150 rope jumps
40 walking lunges
10 OHS bar or stick
10 snatch balance bar or stick
30s+30s side plank
Go easy (pitää pystyä puhuaan puuskuttamatta :) )

HUOM!! (kesto yht. n.20min) ennen keppi/tanko
jumppaa, omatoimisesti:
10 GTOH, lintti
5 + 5 wind mill, lintti
5 + 5 curl up, hold 10 sec
1-2 kierrosta:
5 etukyykky
5 kyynärpäät C-kirjain - tanko eturäkissä
5 hyvää huomenta
5+5 ty (saksiin) päkiöiltä + valakyykky

TEMPAUS
2x1@70, 1@75, 80, 85, 90 te-% (pal.2min)

RIVE + TY
2[1+1]@70, 1+1@75, 80, 85, 90 ty-% (pal.2min)

TY-VETO

3@110, 115, 120, 125 ty-% (pal. 3min)

Oheisharjoitteet 2-3 kierrosta:
15 RESERVE HYPER
10+10 RANSKALAINEN PUNNERRUS, kp
4+4 KYLKIRULLAUS (kädet ja jalat ilmassa) +
LINKKARI

2 minutes of cardio, pick an activity (row, bike, run), then:

2 rounds:
*Barbell Complex, 45/35 lbs
5 L/5 R World's Greatest Stretch
10 Kipping Swings
5 Inchworms

*Barbell Complex:
3 Barbell Hang Muscle Snatches
3 Barbell Hang Power Snatches
3 Barbell Power Snatches

Every 4 mins for 12 mins do:
10 Bench Press*
15 Push-ups

*Round 1: 70% 1RM
*Round 2: 70% 1RM
*Round 3: 75% 1RM

50-40-30-20-10:
AbMat Sit-ups
Front Rack Reverse Lunges 20 / 16 kg

Directly Into..

5 Rounds:
30 x 10m Shuttle Runs
100 Meter Farmers Carry 23 / 16 kg's