3-4 Sets:
A. 8-12 Barbell Hip Thrusts
B. 60-90s Elbow Plank
C. 8-12 Barbell Upright Rows

*Repeat from 6.15.22 

Every 4 mins x 4
300 m run
20 box step ups (with weight)
10 KBS

A,
Hang Power Snatch 2-2-2-2-2

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

Find your "perfect" 2RM for the day and accumulate 5 work sets throughout during build up, back off, or both.

B,
For time:
50 Pull-ups
Dumbbell Walking Lunge, 22,5/15kg 75 m
50 Pull-ups
Double Kettlebell Overhead Carry, 32/24kg, 75 m

Goal: sub 15 mins

C,
3 rounds for quality of:
Row, 1:30
10 L/10 R Crossbody Dumbbell Muscle Snatches, pick load
Banded Plank Hold, 1 min
10 Plate External Rotations, pick load

Rows- moderate pace

D,
3 rounds for quality of:
Alternating Bird Dog, 20 secs
R Bird Dog Hold, 20 secs
Alternating Bird Dog, 20 secs
L Bird Dog Hold, 20 secs

RestDay!

• 3min. Row/Bike/Run

• 1x
  60s. + 60s. Lunge complex
  60s. Up/down dog

• 1x
  10 Deadlift
  10 Muscle clean + press
  10 Front squat

2x
3- Position Power clean

2-3x
1 Power clean
2 Hang Power clean
Add weights....

Warm up(10)
3rds
20 jax
10 single keg dl
20 heels to rear
10 reverse lunge

GRT(25)
run, walk, jog....just move

Finisher
50 alt leg raise
1:00 ham stretch

Tuomaksen nimikkowodi

Aikaa vastaan

Superkids:
200 m soutu
30 naruhyppyä
1 min tauko
200 m soutu
20 boxihyppyä
1 min tauko
200 m soutu
10 wallball
Ninjat:
400 m soutu
40 DU
1 min tauko
400 m soutu
30 boxjump
1 min tauko
400 m soutu
20 wallball
1 min tauko
400 m soutu
10 pistoolikyykkyä

Partner workout
For Time:
100 x Overhead squat (20/ 15 kg)
Ski 12/ 9 cal
100 x Hang snatch (25/ 17,5 kg)
Ski 12/ 9 cal
100 x push press behind the neck (30/ 20 kg)
Ski 12/ 9 cal
100 x Front rack lunge (35/ 22,5 kg)
Ski 12/ 9 cal
100 x Thruster behind the neck (40/ 25 kg)
Ski 12/ 9 cal
100 x Zercher squat (45/ 27,5 kg)
Ski 12/ 9 cal
100 x deadlift (50/ 30 kg)

Both row 12 or 9 cal

Laatua!

Pidä sama paino turkkilaisessa ylösnousussa, korota thrusterpainoa joka kierroksella.

10 thrusteria
2 turkkilaista ylösnousua
Lepo tarpeen mukaan

8 thrusteria
4 turkkilaista ylösnousua
Lepo tarpeen mukaan

6 thrusteria
6 turkkilaista ylösnousua
Lepo tarpeen mukaan

4 thrusteria
8 turkkilaista ylösnousua
Lepo tarpeen mukaan

2 thrusteria
10 turkkilaista ylösnousua
Lepo tarpeen mukaan

5x every 2:00min
15/10 cal assault bike
8m hs walk
6 HSPU
- hs walk can be attempt
- hspu no abmat, can be deficit HSPU/push up