1) Sumo Deadlift:
5 x 2 for Speed @75%, every 60s
then
4 x 1 @85% for Speed-Strength, every 60s.

• Reset on each rep
• Beginner: 5 x 5, focusing on perfect execution. Try to go heavier than last week. Rest 90s.

Back Squat 7-6-5-4, AHAFA
Push Press 7-6-5-4, AHAFA

Alternate movements. Rest as needed, scale if needed.

Back Squat 3x6x60% and 3x1x90%

For time with partner

row 7000m

change athlete after every 500 meter

For time:
10 single-leg squats, alternating
5m handstand walk
20 single-leg squats, alternating
10m handstand walk
30 single-leg squats, alternating
15m handstand walk
40 single-leg squats, alternating
40 m handstand walk

20m Prowler Push x6.
During rest 5-10 Strict Pull-Up.

In 4:00 Window:
20 DB Power Cleans (50/30lbs)
20 DB Thrusters (50/30lbs)
Remaining time max rounds of: 5 DB Thrusters 5 Burpees

Rest 4:00

AMRAP 4:
5 DB Thrusters
5 Burpees

• Score = Combined reps of the thruster/burpees in part 1 and part 2

Barbell Cycling

Rest 2min between movements. Use only one barbell, load it during the rest period. All lifts Touch and Go!

8 Squat Snatch, rest 2min
8 Power Snatch, rest 2min
8 Power Clean & Jerk, rest 2min

6 Squat Snatch, rest 2min
6 Power Snatch, rest 2min
6 Power Clean & Jerk, rest 2min

4 Squat Snatch, rest 2min
4 Power Snatch, rest 2min
4 Power Clean & Jerk, rest 2min

Start by doing 8 touch and go Squat Snatches. Rest 2min and do 8 Power Snatches. Rest 2min and do 8 PC+J. Next round with 6,6,6 and final round with 4,4,4 reps. You can use different loading for each movement and rep scheme.
Choose AHAFA weight for each movement. (use different loading for SS, PS and PC+J if needed).

Torstai

For 30 min (easy pace)
Every 3 min:
200 m jogging and then bodyweight stuff AMRAP but don't go nuts because deload.
25 air squat
25 push ups
25 sit-ups
25 double unders
25 hollow rock

Kelin salliessa koko harjoitus tehdään ulkona.

Juoksu tehdään aina jokaisella alkavalla kolmannella minuutilla ja kehonpainoliikkeissä jatka aina siitä mihin jäit. Tämä ei ole maksiharjoitus, 60-70 % effort. Vertaa rauhalliseen 5km lenkkiin. Aloita juoksulla.

20 - 50 DU,
20 - 30 sec Hollow hold,
5-10 kipping pull up,
5 high box jump,
10 Banded pull-aparts