CONDITIONING

EMOM x12

1) 10 Russian KBS @32/24kg + 10 Push-Up + 5 Box Jump @75/60cm
2)15/10cal Row

RPE 3 to 4

Target: all sets unbroken

Tailor the rep scheme and loading to fit your fitness level.

"BlooDThirsty"
AMRAP 12:
12/9 Calorie Assault Bike
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
9 Strict HSPU

Kilos: Deadlift - 70/48

6 x Push Ups max. reps

SO 2:30

Power Snatch
4x4x65%
Lift Every 3min

Accessory
3-4 Rounds
3-point Dumbbell row 6-8 L/R
Dual Kb front rack lunge 6+6
Straight leg weighted sit up 8

3 rounds, with empty Barbell:

5 Clean Pull
5 Clean Grip Muscle Snatch
5 Good Morning
5 Kangaroo Squat
5 Behind the Neck Press
5 V-Up (no barbell)

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5-10 Down Dog to Cobra video and/or Banded Thoracic Flow video

Takaräkki pito 3 x 60 sec (paino BS PR)

7x
Every 2min.:
1 Power clean
1 Hang squat clean
1 Front squat
1 Jerk

• build to a heavy set.

10-20-30-40-50:
Air Squats
AbMat Sit-ups

*After Each Set:
Rope Climbs (1-2-3-4-5)

1min Wall balls
1min Thrusters 20/15kg
1min Burpees
3 rounds for reps
No rest or f*cks given!
Go fast and go hard! Total all out!