1000m bike
100 ohs 40kg
1000m bike
100 thruster 50kg
1000m bike
100 box step up 50kg
1000m bike

Hakan ja Henkan kanssa toistot jaettu. 3 burpeeta aina oman osuuden jälkeen

Run intervals

4 x 5:00 @ just below 5K pace*

– Jog/walk 2:00 for recovery –

• see pace/effort in notes

Front squat 4 RM, then 3x4 @ 90 %

RestDay!

Hang clean pull 5x5 reps

24 min time:

31 2xdb clean

4 rounds:
12 db snatch
12 db lunge
12 db push press

31 2xdb squat

Rest of 24 min time max distance run.
Result is metres of running.

A) Push
4-5 rounds
1x Squat clean
2x Front squat
5x push press
Between sets:
10x KB Lunges
10x Toes to bar/ Knees to chest

B) Intervals
4x5min
12 syncro wall ball
12 ygig burpee box over
12 syncro OH KB swing
12 ygig burpee box over
12 syncro plate gtoh

new round every 5min
Time cap for 1 round 4min

Teams of two:

3 x 8 min AMRAP, rest 2 min
Split reps anyhow

A.
20 DB deadlift
20 DB hang power clean
20 DB shoulder to overhead
(all movements with two DB´s)

B.
50 cal erg
50 KBS

C.
25 Target burpee
50 Air squat
10 Wall walk

5 RFT

9 Pull Ups
10m Dumbbell Walking Lunge 2 x 15kg / 2 x 10kg
60 Double Unders
10m Dumbbell Walking Lunge 2 x 15kg / 2 x 10kg

A,
Back squat cycle 4 week 2
1x3@70%
1x3@80%
1x3+AMRAP@90%

B,
Snatch Balance 3-3-3-3

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

C,
Tempo Snatch Grip Deadlift 2-2-2-2

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

4 sec pull from floor to standing position.

D,
For time:
100 Dumbbell Box Step Overs @17,5/12,5kg

Every 1 min complete:
3 Dumbbell Power Clean & Jerks@17,5/12,5kg

Goal: sub 15 mins

E,
Every 1 min for 12 mins, alternating between:
10 Ring Walk Outs
Ring Support, 20 secs + Bottom Ring Dip Hold, 20 secs
10 Hip Extensions + 10 Ski Erg Calories

Hip Extensions- add weight if able