EMOM 10min

1 Snatch balance + 2 OHS

Squat Endurance
4 rounds, set every 1:30 (12 mins total)
1. 6 Back Squats
2. 3 Front Squats

Same weight for both movements

Contrast Strength

EMOM10
1. 12 Step Back Lunges
2. 5 High Box Jumps

4-6-8-10...

DB's box step overs
Alternating DB hang snatches
Push-ups
Abmat sit-ups
Wallballs

Liit 35'min

One at Row @moderate pace

Another performs: _____________________ Another performs:

Treenaaja ________________________________ Kuntoilija

5+5 Single arm DB overhead squat ______ 5+5 Single arm DB overhead squat
10 T2R ____________________________________ 7 T2R / 7 Ring leg raises
30" Handstand hold (Against wall) _______ 20" Handstand hold (Against wall) or Pike hold
15 Wallballs 20/14lbs _____________________ 10 Wallballs

Lämmittelyt
Assaults
Mobbailut

Treeni
Seinäpallo 4kg:lla
Kulmasoutu 3 sarjaa 12,5kg:lla
Kahvakuula heilurit
Yms

5@barbell, 5@50%, 3@60%, 2@70%, 1@80%...+...100+%, sp-%, rest btw sets 2-3min

Tule ja ylläty!

1:30/1:00/0:30 each @ increasing pace

1) Run
2) SkiErg
+
Dynamic mobility – 1-2 Rounds
10/side/drill Leg swings (forward/backward and side-to-side)
10/direction/leg Standing hip circles
10/leg Walking knee hug
10/leg Walking quad pulls
10/leg Frankensteins (straight leg kicks)
10/direction Arm circles (forward and backward)
+
Build to workout weight for DB thrusters and box step overs
+
@ workout weight
200m Run
8 DB thrusters
250m SkiErg
8 DB box step overs
200m Run

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

3-4 rounds @ steady pace

6 Windmills e/side
1:00 Assault bike
6/side DB bird dog rows
1:00 Assault bike

3-4 rounds @ steady pace

6 e/side DB Lateral lunges
1:00 Row
6 Jefferson curls – KB or empty barbell
1:00 Row