Metcon:
50 alternating lunges with a plate 15/10
400m run
40 abmat situps
400m run
30 kbs 24/16
400m run

FS Smolov
6min emom
6 FS @ 55-60%

Back Squat

5 x 5 (75-85%)

4 rds for quality alternating:

D-ball carry 40 m

rest 20-30 sec

wall climb 2-3 reps

rest 20-30 sec

DU 40-60 reps

rest 20-30 sec

EMOM 10:
1 heavy squat clean

Back Squats
5x50%
3x60%
2x70%
1x75%
1x80%
1x85%
ME 90%

100 Thrusters (61kg/43kg)
5 Burpees at the start of every minute

Start with 5 burpees. Then complete as many thrusters as possible until the minute is up. Repeat until 100 total thrusters are completed. If athlete does not finish, score is number of rounds and reps completed.

Timecap 40 minutes.

Back Squat:
3@50%,
3@60%,
3@70%,
3@80%,
3@85%,
1@90%.
Rest 2:00 between sets

25 min for quality @60-70% effort:

run 400m

hang DB snatches 16 reps (8/8)

DU 50 reps

hang DB single arm C&J 16 reps (8/8)

rest 30 sec

DB 22,5-20/12.5-15kg

-deload viikon mukaisesti rauhallinen tahti tasaisesti liikkuen.

Shoulder Press: 5-4-3-2-1+. Rest 2:00
– Build to a 1RM (1+ = 3-4 singles above 90%)
– option: 5 x 5, adding weight if form permits.