Build to a Heavy Set of 8

EILINEN / PK-LENKKI, PYÖRÄILY, KÄVELY, UINTI, JNE.. + KEHONHUOLTO

Warm up(10)
3rds
100m
5 plyo jump
10 single leg dl
5 plyo jump
10 knee grab

WRK(20)
WRK 5:00 REST 1:00 x 4
8 burpees
8 dumbbell/kettlebell swings
100m run
8 dumbbell/kettlebell high pulls
8 leg raises

Finisher
50 flutter kicks
1:00 hamstring stretch

Complete as many rounds as possible in 8 minutes of

• 10 deadlifts
• 30-ft. burpee broad jump

♀ 155 lb. ♂ 225 lb.

Warm up 1
2 sets
20 jumping jacks
40 high knees
5 dynamic squat strech
10+10 big arm circles
10 step back lunge + rotation
10 alt leg bodyweight rdl
5 up downs (burpee without chest going ground)

Warm Up 2
1:00 easy - > :30 moderate
1:00 easy - > :30 moderate / fast
1:00 easy - > :30 fast

rest 3-4 min and start Metcon

Run
2 sets
800m easy (target 4-4.5min)
rest 2 min
800m moderate (target 3.5-4 min)
rest 2 min

then 4x100m fast run / sprints (target 13-20 sec) rest/walk 1,5 min bwn

Cool down
400m walk

Deadlift

10@40%

8@45%
6@50%

Work sets
4@65%
4@70%
4@75%

Warm-up
800m Run @ easy pace
+
2 Rounds
8 Scapula push-ups
0:30 Hang from bar
8 Scapular pull-ups
8 Handstand shoulder shrugs
+
Build to workout weight for hang squat cleans
* Practice a few sets of HSPUs between sets
+
1-2 Rounds @ workout weight
200m Run
2 Hang squat cleans
4 Handstand push-ups

5 Rounds x AMRAP 3:
60 Double Unders (SU)
20 Jumping Lunges
Max Rounds of Single Dumbbell "Macho Man" (Kettlebell)

Rest 1 Minute Between Rounds

Single Dumbbell "Macho Man" (3 Reps Each Side)
1 Round of Dumbbell "Macho Man":
3 Power Cleans
3 Front Squats
3 Shoulder to Overhead

WARMUP
3 Sets
30 Seconds Single Unders
30 Seconds Active Samson
30 Seconds Slow Air Squats

Dumbbell Warmup
Each Side With Light Weight:
10 Deadlifts (Outside of Legs)
10 Hang Clean + Strict Press
10 Front Squats
10 Step Back Lunges

5 Sets x Every 4:00

8 Chest Supported Dumbbell Row ( AHAP )
6 + 6 Scull Crushers

Score : DB Rows