Bench press 3 RM, then 3x3 @ 90%

A,
Every 3 mins for 12 mins do:
3 Rope Climbs
21 Wall Balls @9/6kg

B,
5 rounds for quality of:
Farmers Carry Hold, pick load, 20 secs
Double Kettlebell Front Rack Hold, 20 secs
Double Kettlebell Overhead Hold, pick load, 20 secs

Choose a weight you can do all 5 rounds unbroken.

C,
For quality:
20 Scap Pull-ups
20 Bent Over Lateral Raises, pick load
20 Prone Snow Angels
15 WY Negatives
20 Scap Push-ups
10 ATYTs

Mobility klo 17:00.

@Skillday

Work on your weaknesses for 20-30min.

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3-5 rounds for quality, rest as needed, tailor the movements and reps if needed. Check the movement videos from gym library.

1) 10 Banded SOTS Pull [Banded SOTS Pull](

)
2) 3-5 Arch to L-Sit [Arch to L-Sit](

)
3) 30sec Wall Sit (loaded anyhow) [Wall Sit](

)
4) 5+5 Monkey Press [Monkey Press](

)
5) 10-20 Scapula Push-Up [Scapula Push-Up](

)

RPE 2-4

Target: concentrate moving well and breathing through the workout. Make every rep perfect!

20' find your 1RM OF Bench press
rest 5' then
15' amrap
5 push ups
10 kb walking lunges
15 kb alternate Clean and jerk

This is a full body recovery workout with a mix of movement and mobility work. Mobility work is focused on hip flexors and posterior chain while the movement is full body and knee/hip dominant.

1. Down dog 3 x 5
2. Down dog single leg reach (scorpion) 3 x 5 each
3. Down dog toe tap 3 x 5 each
4. Turkish Get Up x 2-3 reps per side
5. Single leg DL x 8 each side
6. Half kneeling push forward + sidebend + rotate x 3 per side
7. Half kneeling halo x 3 per side
8. Single leg pistol squat (2 down 1 up) x 8 per side

Tunti peruttu 15.12. klo 10:00! Korvaava tunti Järvenpäässä klo 9:30!

10 2-minute rounds of:

• 5 pull-ups
• 10 push-ups
• 15 squats
• 5 pull-ups
• 10 push-ups
• 15 squats
• Row for calories

Post total number of calories rowed

DE: Power Snatch 8 x 2 @ 65% 1RM on :60s

REST DAY

Take care of your body. Rest recover mobilise and hydrate.