OPTIONAL COOL DOWN
EMOM x 6 MINUTES
MIN 1 - 5/5 Sciatic Nerve Floss
MIN 2 - :25/:25 Side Plank Rotations
MIN 3 - :50 Child's Pose

800m run / 800m row

30 Banded Pass Trough
10 + 10 Banded Pull Apart
1:00 + 1:00 Triceps Stretch
0:30 Deadhang

2 rounds of:
10 Wall ball
10 KB swings
10 Shoulder press
30/30" Lateral plank holds

A,
Snatch 3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.
Week 3

Find your heaviest "perfect" set of 3. Make sure that you have 4 work sets total within 10% of this lift (max for the day is included as a work set). You may have hit these in the build up, or you may need to back off after finding your heaviest and complete another set or two at 90% or higher of your best for the day.

B,
Every 1 min for 10 mins, alternating between:
Run, 200 m
7 Ring Muscle-ups

C,
3 rounds for quality of:
15 Banded Face Pulls
Suitcase Carry, pick load, R 30m
15 Banded Pull Aparts
Suitcase Carry, pick load, L 30m
10 Plate Front Raises, pick load
10 L/10 R Crossbody Deadlifts, pick load

250M SKI ERG
500M ROW
1000M BIKE ERG

REST 3MIN

2000M BIKE ERG
1000M ROW ERG
500M SKI ERG

2 x 6 min AMRAP, rest 2 min

10 KB deadlift
20m farmers walk
10 cal erg

10 KBS
10 Burpee over KB
10 Goblet squat

3 x 10 Push press

3-4 x 5-10 strict pull up

Warm up:
EMOM 9min
1) air squats, switch stance every 2 reps (narrow, wide, normal....)
2) windmills 4+4 (tuulimylly, käytä tyynyä, pulloa tms)
3) burpee + shoulder taps (pysäytys etunojassa, olkap. kosketukset)
Workout:
A) Amrap 10min
100 DU/200 SU
10 strict hspu (skaalaa esim: jalat sohvalla)
10 jumping lunges
-rest 2min-
B) Amrap 8min
8 burpees
8 V-ups
8 jumping squats
-rest 2min-
C) Amrap 6min
6 box jumps (tuolille, sohvalle tms)
6+6 thrusters (joku esine,paino toisessa kädessä)
60s plank hold

For time:

1000m Row, Rest 1 minute
750m Row, Rest 1 minute
500m Row, Rest 1 minute
250m Row, Rest 1 minute
250m Row, Rest 1 minute
500m Row, Rest 1 minute
750m Row, Rest 1 minute
1000m Row, Rest 1 minute

TC 35

6 Sets :

Set 1 : 8 Back Squats @ 60%
Set 2 : 6 Back Squats @ 65%
Set 3 : 4 Back Squats @ 70%
Set 4 : 8 Back Squats @ 65%
Set 5 : 6 Back Squats @ 70%
Set 6 : 4 Back Squats @ 75%

Rest 1-2 min