Soutu 10000m

21-15-9
Seated shoulder press 35/25kg
Leg raises
Box jumps
7min time gap

2 rounds with partner
20 hardened ring row
30 push ups
40 abmat sit ups
50 air squats
60 double unders

20 min time to find biggest weight on the complex
2 deadlifts
1 hang clean
2 front squats
1 jerk
2 back squats

Aikaa vastaan:

• 44 ilmakyykky
• 44 kahvakuulakompleksi (N 2x12kg / M 2x16kg)
• 44 Burpee

1 kahvakuulakompleksi = 1 maastaveto + 1 rinnalleveto + 1 thruster

20-Rep Heavy

3 Rounds:
200m Run
75 Double Unders

Directly Into...

3 Rounds:
20 Dumbbell Snatches (22.5/15kg)
12 Lateral Dumbbell Burpees

(Time cap: 16min.)

CONDITIONING

for time:
9 Snatch @65-70% (anyhow)
7 Snatch @70-75%
5 Snatch @75-80%
3 Snatch @80-85%
1 Snatch @85-90%

Overall RPE 4-5, very heavy breathing, maximum effort.

Use only one barbell and reload it between sets.

20 min practise
Ring muscle up progressions

EMOM for 20 minutes of:

1: 10 Back Squat
2: 10 KBS

For the back squats & KBS choose a light to moderate weight that allows good quality of movement. Sets should be unbroken.