Optional Accessory:

CONDITIONING

10min EMOM:

3 Thruster@70-75%

RPE 3-4

Bar from the ground, scale if needed.

WEIGHTLIFTING

Barbell Complex

Every 120sec x7

Squat Clean + Front Squat + Hang Squat Clean + Front Squat + Jerk

Find heavy of the day. RPE 4-5

CONDITIONING

8 rounds: (4min30sec ON, 90sec OFF, 48min total)

90sec: Row
90sec: Ski
90sec: Bike/Airbike
90sec rest

This is consistency work. Pick a rep scheme of calories you can hold on all rounds.

RPE 3-4, not all out!

CONDITIONING

3 rounds: 90sec ON, 60sec OFF (A+B+C+D is one round, 30min total)

Start every round with 20/15cal Row, remaining time:

A: Hang Squat Clean @40/30kg
B: Push Press
C: Hang Squat Snatch
D: Push Jerk

RPE 3 to 4, should be able to have a short conversation.

Target: Rowing should be done under 60sec. Tailor the calories if needed. Keep a steady, repeatable, pace. This is not all out effort!

Tailoring Options:

Decrease loading

GYMNASTIC STRENGTH

5 rounds: 20sec ON, 40sec OFF

1) Ring Support
2) Bottom of Ring Dip
3) L-Hang
4) Bottom of Bulgarian Split Squat (20sec each leg, 40sec total)

RPE 3 to 4

STRENGTH

5 rounds, rest as needed

1) 3 Front Squat + 7 Back Squat (use a rack to switch front rack to back rack if needed)
2) 5 Weighted Pull-Up
3) 5 Bench Press

RPE 4

4-5 rounds, rest as needed. Use AHAFA weights. No fails.

1) 6 Narrow Grip Bench Press
2) 8 Barbell Row
3) 10 Lateral Raises
4) 10 Biceps Curl

Back squats (1/8) - E3MOM x6:
6-5-4-6-5-4+
- viimeinen sarja maksimitoistot ilman failia
- Painot RIR ~2
-- 6 toistoa: 75-80%
-- 5 toistoa: 77-82%
-- 4 toistoa: 80-85%

5x 5 deadlift

AMRAP 45, Med Komppis

Athlete A ) Any Ergo

Athlete B ) 1 Round of :

14 Bicep Curls, Alternating
10 Knees to Chest Raise
14-20 DB Bench Press
14-20 DB Box Step-Ups 24"/20"