Front squat VK2/3
4-4-4 (start from 74-76% and build up to heavy)
Then 1x4-9 @85-90% H4

Kolmen viikon etukyykkyprogressio, jossa haetaan kolmen sarjan aikana päivän raskas paino annettuun toistomäärään. Tämän jälkeen tehdään vielä yksi setti (jossa varaa pari toistoa) @85-90%:lla päivän raskaimman sarjan painosta.

3-5 sets of
8 Barbell Bent over Rows (pronated grip)

Back squat 4 x 5 (max 60% of 1RM)

6 SETS
7 Deadlifts @115/80kg
15/12 Cal Bike/Row/Ski
-Rest 1:30 b/t Sets-

Score is Slowest Set

Choose a weight you can go unbroken and do not spend more than 45s-1 mins on the machine! Go hard on the machine.

Total timecap: 17 mins

12 min AMRAP
10 box jumps 60cm/50cm
10 wall balls 9kg/6kg
10 ring push ups
25 DUs

A) OTM 15
min 1 - rowing x 20-30sec
min 2 - Power cleans x 4-8 reps @35/50kg
min 3 - burpee box jump x 4-8reps
rest 5 minutes
B) OTM 15
min 1 - Double unders for 20-30 sec
min 2 - Pull ups / c2b x 6-10 reps
min 3 - Goblet squats x 6-10 reps @24/32kg

emom 12
min 1 - Burpees to target "bar" above x 6-10reps
min 2 - kbs swings x 10-15 reps
min 3 - wall balls x 10-15 reps

• Low intensity and steady pace
• Aim for HR zone 1-3
• Rest and scale as needed

45min @ easy pace:
30-40cal machine
80m farmers carry
40m KB front rack carry
20m OH carry
(Double or single carry)

-

2-3min jump rope
2+2 turkish get up
20m bear walk (forwards+backwards)
8-12 strict knees to elbows

-

30-40cal machine
20 alt. reverse lunge
8-12 kang squat
8-12 calf raises

For time:
90-60-30
Double under
45-30-15
Wall ball@9/6kg
15-10-5
Power Clean@70/47kg

Timecap: 15 mins

Extra:
Tibia Raise
3 x 20. Rest 60s

EMOM x 12:00
Min 1: 30s Double KB Clean
Min 2: 30s Row
Min 3: 30s Goblet KB Lateral Lunge, alternating sides (single or double KB)
Min 4: 30s Up downs