Every minute on the minute for 20min

• 1: Row 12/10cal
• 2: 1 Turkish get up each hand
• 3: 2-3 Wallclimb
• 4: Rest

Focus on moving as well as possible.

Same rep scheme as week 1, goal is more weight for equal number of reps.

Bulgarian Hip Hinge 4x12/

Push 4x12

Hollow Rock 4x12

**Mark Push up weight/ elevation and KB weight in notes.

4:00

22 minutes

Upper Body Band distraction
Hip Waves
Dynamic Lizard Stretch
Active Pigeon
Crab Reach
Shoulder CARs
Scap Push ups

10

Aikaa vastaan:

• 7 wall-climb
• 9 maastaveto @1,5 x kehonpaino
• 11 bar-facing-burpee
• 13 wall-ball 3m (N 6kg / M 9kg)
• 15 tiukka leuanveto
• 13 wall-ball
• 11 bar-facing-burpee
• 9 maastaveto
• 7 wall-climb

9-15-21
Burpee over bar
OHS 40/30

In 20 min find max weight for

• High hang snatch
• Hang snatch
• Full snatch

All lifts should be done back to back without letting go of the bar.

Not to be confused with heart burn...

TRX Pronated grip Row x9
TRX Jump Row x12
Scap Push ups x15
Tall Kneel Band pull downs (Black/ Purple Band hooked overhead) x18
Theraband Palms up Band Pull aparts x21

10-12 minute AMRAP
15 minutes

3 rounds

200m run

12 push ups

10 K2E

For total time

4 rounds of

• 10 Wallball 9kg/6kg
• 10 Med ball clean 9kg/6kg

Rest 3 min

3 rounds of

• 10 Wallball 9kg/6kg
• 10 Med ball clean 9kg/6kg

Rest 2 min

2 rounds of

• 10 Wallball 9kg/6kg
• 10 Med ball clean 9kg/6kg

Timecap: 20min

Go all out on each part, no holding back!

1.-2. 3reps 50-60%
3.-4. 2reps 60-70%
5.-6. 2reps 75-80%
7.-10. 2reps 80-90%