40 Minutes Easy Pace

50/35 Cal Any Machine
20 Toes To Post
1:00 Deadhang
50/35 Cal Any Machine
20 Medball DeadBug
1:00 HS Hold against to wall
50/35 Cal Any Machine
0:40 Sorensen Hold
1:00 Plank Hold

For time :

5k

Score : Total Time & AVG Pace

5x 1min ON 3min OFF

Max toistot:

1) Kalorit
2) Seinäpallo
3) KP-tempaus
4) Burpee
5) Tuplat

Tulos: Kaikki yhteensä.

4x
New round every 4th minute
Each for time

18-20/12-15 Cal.
12 DB Hang Clean & Jerk 22,5/15kg
9 Burpee-Box Jump Overs

WARM-UP

Every minute on the minute for 12 minutes of:
1) :45s Row
2) 5 1-Arm upright row + 5 1-Arm overhead squats
3) 6-10 Box jump/step overs with step down
4) :30s Wallsit hold

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SNATCH

10 Sets of (Hang snatch + Low hang snatch + Snatch) @ 75-78%
Lift every 1:30 min

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STRENGTH

3 Sets of 7 Front squats right into 13 Back squats @ 65% (of front squat 1RM)
Rest 2:00 min between sets.

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(OPTIONAL) BONUS WORK



ACCESSORY



Bulgarian split squat,
4 x 6/6 (hard)

1-Legged romanian deadlifts with dual dumbbells,
4 x 6/6 (hard)

Barbell forward raise,
4 x 8 (moderate)

Dumbbell pullover,
4 x 8 (hard)

OR


CONDITIONING

5 Rounds of 3:00 minutes on, 1:00 min off:
12 Toes to bar
15/12 Calories row
8+8 1-Arm overhead lunges (moderate)
Max reps wallball shots in the remaining time

Moderate weight. Scale rounds to 4 or 3 if needed.

Floor Press in Bridge
3x4
Build to a heavy weight and stay at that weight across all sets. If you did last week for the 6s, try to go heavier this week.

Elevated Lunges w/ Barbell on Back

5 x ( 6 + 6 ) As heavy as Possible

Go Every 3:00

35min time

2 Teams (9-10 each)

Equipments: 1xRow, 1xSkiErg, 1x BikeErg, 1x Echo Bike + Bonus machine

18-20 Cal / 12-15 Cal. on a machine when its your turn, then - back in the line and wait for the next.

WARM-UP

Every minute on the minute for 12 minutes of:
1) :45s Row
2) 5 Deadlifts + 4 Hang cleans + 3 Front squats
3) :45s ski
4) 5 Push press + 5 Push jerks

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CLEAN AND JERK

12 sets of 2 power clean and jerks @ 65% (of C&J 1RM)
Rest 1:00 min between sets

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STRENGTH

Every minute on the minute for 10:00 minutes of:
1) 10 Front squats @ 40%
2) 15 Kettlebell swings, 24/16kg

---

CONDITIONING

Every minute on the minute for 24:00 minutes of:
1) 12/9 Calories row
2) 11/8 Calories ski
3) 1 Round of Cindy
4) Rest

Cindy: 5 Pull-ups, 10 Push-ups, 15 Air squats

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(OPTIONAL) ACCESSORY

Bodyweight curtsy lunges,
3 x 8/8

1-Legged reverse hyper,
3 x 10/10 (easy)

1-Arm bent over row,
3 x 12/12 (easy)

Back extensions,
Accumulate total of 50 reps

POST WORKOUT STRENGTH
3x6
Floor Press in Bridge
- Build to a Moderate-Heavy weight and stay at that weight across all sets.
- 8s last week, try to go heavier this week.