Teams of 2

10 minutes to complete
50 Calories
50 Wall balls
50 Db snatch
50 Kbs
Cap 10
At 10 min mark:

1-10 Deadlift 60/45

10-1 Burpee over bar

1-10 Power clean 50/35

10-1 Box over jumps

1-10 Shoulder to overhead
10-1 T2B

Tempo Back squat 4x6 reps (slow down, stop, fast up)

3 rounds
Posted single leg double Db RDL x6-8/each leg
TGU x2-3/each arm
2min rest
+
5rounds
In 1 min
6 double kb swings
8 double kB clean
6 double kb front squats
1min rest
All reps should be unbroken

• 2-3min. Row/Bike/Run

• 60s. Spider lunge w/ twist

• 60s. Up&down dog

• 60s. Scale w/ stretch

• 2-3x
  6 Snatch grip Deadlift
  6 Muscle snatch
  6 Press behind Beck
  6 OHS

• Mobility...

A,
Bench Press 1x1

Use the heaviest weight you can for the set.

Find a 1 RM for the day.

B,
Dumbbell Bench Press 15-15

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

C,
Dumbbell Tate Press 10-10

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

D,
Dumbbell Rollback 10-10

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

E,
Single Arm Dumbbell Bent Over Row 20-20

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

2x 10 L/10 R

F,
5 rounds for time of:
Double Kettlebell Front Rack Carry @32/24kg, 30m
10 Clusters@43/30kg

Goal: Sub 12 min

G,
4 rounds for max reps of:
Single Arm Kettlebell Overhead Hold, pick load, R 20 secs
Rest 10 secs
max rep Band Pull Aparts, 20 secs
Rest 10 secs
Single Arm Kettlebell Overhead Hold, pick load, L 20 secs
Rest 10 secs
max rep Band Face Pulls, 20 secs
Rest 10 secs

"Shoulder Maintenance"

A,
3 rounds for time of:
20/17 Bike Calories
10 Hang Power Cleans@84/57kg

Goal: sub 8 mins

B,
For quality:
3x5 L/5 R Tempo Bulgarian Split Squats
3x6 Tempo Inverted Rows
3x5 L/5 R Tempo Single Arm Dumbbell Bench Press, pick load

Tempo Bulgarian Split Squats- 3 secs down and 3 secs up
Tempo Inverted Rows- 3 secs down and 3 secs up
10 Tempo Single Arm Dumbbell Bench Press- 3 secs down and 3 secs up (one arm holds at top of the movement while the other works- complete all reps before switching sides)

Complete all sets at RPE of 7/10.

EILINEN

TAI

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

TAI
- 30 min palauttava hölkkä sekä venyttelyt

TAI
- kevyt tekniikkatreeni - tee vapaavalintaiset lämmöt ja loppu veryttelyt&venyttelyt

MUSCLE SNATCH
5x3@kevyt pal 2min

MUSCLE SQUAT SNATCH
5x2@kevyt pal 2min

BOX JUMP Straight Leg
5x6 pal 2min

Warm up(10)
10 jax
10 heels to rear
10 single leg deadlift
10 reverse lunge
10 plank taps
10 lunge
10 spiderman
100m run
:30 pigeon

WRK(15)
WRK 6:00 REST 3:00 WRK 6:00
5 push ups
10 gob squats
20 db hopover

Finisher
50 round the world
1:00 samson stretch

RestDay!