Asento,

Sprintti, suunnanvaihto

tasajalka hypyt eteenpäin, sivuttain, korokkeelle.
yhden jalan hypyt,

kelkan työntö

Saturday

1-2 Rounds
12 Reverse lunges, alt
8 Scapula push-ups
12 Box step ups, alt
8 Scapular pull-ups
8 Handstand shoulder shrugs
+
Practice your footlock (“1st bite”) on the rope
+
Build to workout weight for DB lunges
* Practice a few rope climbs and wall balls between the sets
+
@ workout weight
10/7 (cal) BikeErg
10m DB walking lunge
10/7 (cal) SkiErg
3 Wall walks
10/7 (cal) BikeErg
1 Rope climbs
10/7 (cal) SkiErg
10 Wall balls

Not for Time:
100m Sled Pull - Light Load
30 AbMat Sit-Ups, 30 Hip Extensions
100m Sled Pull - Moderate Load
20 Weighted AbMat SU, 20 Weighted Hip Ext
100m Sled Pull - Heavy Load
10 Weighted AbMat SU, 10 Weighted Hip Ext

Intervals 3R - 30 min
Focus on pacing

Alpha: 2:30 AMRAP
15 Power Snatches (35/25kg, ie light weight)
3 Bar MU

• rest 2:30

Beta: 2:30 AMRAP
21 KB Swings
12 Pullups
Row remaining time

• rest 2:30

---

30 minutes for consistency: if deviates by 3 reps or 10m on the rower, break early.
Scale BMU as needed.

• 5 Min AMRAP of:
BB Snatch (any style) (60/40Kg)

A: Squat
1 set every 2 mins
6 Back Squat + 3 front squat
5 Back Squat + 4 front squat
4 Back Squat + 5 front squat
3 Back Squat + 6 front squat
2 Back Squat + 7 front squat

B: 21-15-9
Single arm OH Squats
C2B Pull ups

5 rounds for quality:

• 1 min wall climbs
• 1 min sit-ups
• 1 min burpees
• 1 min farmers' walk
• 1 min rest

BENCH PRESS

5x8 @70%

Every 3min

Back squat 5 RM, then 3x3 @ same weight