AMRAP x 25 MINUTES
100m DB Suitcase Carry*
10/10 Single Arm Supported DB Rows
20 DB Glute Bridge-Ups
100m Run (Easy Pace)
10 Reps of 'Lunge-Lunge-Up-Down'**
20 Single DB Curls
20 Banded Dante Rows or Face Pulls
100m Run (Easy Pace)
*Switch hands as needed.
**1 Rep = Lunge (R) + Lunge (L) + Up-Down.

• RPE 5, Steady medium pace,
• Video: https://vimeo.com/858896880?share=copy

Every 3.30min 3 rounds (A-B-C-D)

A)
12 DL 60/80kg
6 Bar over burpee
15m-20m hs walk

B)
4 Squat clean 60/ 80kg
40 DU’s
16 C2B / pull ups

C)
10 DB thrusters (heavy)
10 shuttle Run
16 T2B

D)
10 DB Front rack Lunges (heavy)
10 sHSPU / kipping HSPU
5 BMU/rmu/pull over/ skin the cat

Suorinjaloin mave 3x10
-kevyt lantion herättely, noin 25%

Linkkarit 3x10

Jalkakyykky 2x3x90%

Pendlay Row 3x8x30% (noin)

Emom 20
1. Max Cal on machine
2. Max Wallballs
3. Max KB Swings (heavy)
4. Max Burpees
5. Rest
————-3min rest——————
Emom 20
1. 8-10 Strict pullups
2. 10-12 pistols
3. 10/10 singel arm DB Strict press (Ahafa)
4. 16-20 Goblet Squats 22,5/15kg
5. 45sec plank hold

Overhead or Front Squats
3 x 10
Build to a Moderate weight and stay at that weight across all sets.
RPE 5

WARM-UP

Every minute on the minute for 12 minutes of:
1) :45s Ski
2) 8+8 1-Arm kettlebell deadlifts
3) 10-15 Sit-ups
4) 10 Dumbbell hang clean and jerk, alternating arm.

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CLEAN AND JERK

2 x (3+1) @ 68%
2 x (3+1) @ 73%
2 x (3+1) @ 78%
Lift every 2:00 min

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STRENGTH



Every minute on the minute for 10:00 minutes of:
3 Deadlift @ 65% + 3 High box jumps

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CONDITIONING

Every minute on the minute for 24:00 minutes of:
1) 13/10 Calories ski erg
2) 5 Squat cleans (moderate)
3) 10-15 GHD Sit-ups
4)10 Dual dumbbell push jerks (moderate)

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(OPTIONAL) ACCESSORY

Back rack lunges,
3 x 6/6 (hard)

1-Legged reverse hyper,
3 x 8/8 (moderate)

1-Arm bent over row,
3 x 10/10 (hard)

Sandbag bearhug hold,
3 x 1:00 min

Sumo High Pull 3x10
-kahvakuulalla

Tempaus kahvakuulalla 3x10 / käsi

-molemmat liikkeet kevyttä kropan herättelyä!!

Kyykky 2x92,5%

Etuheilautus kahvakuulalla 3x30
-raskas

Vatsarutistukset 3x10
-3s pito

5 sets of:
2 Tall Jerks + 2 Split Squats
- Tall jerk from the shoulders
- Pause receiving position
- Don't reset btw jerk and squat, go straight into squats after second jerk
- Focus on technique
- Rest 2min btw sets

Penkki 2x5x77,5%

Dippi 3xAmrap (väh.10 toistoa mentävä) TAI Penkkidippi 3xAmrap

Pystysoutu käsipainoilla 3x20

Ojentajat kumpparilla 3x30

Kiertäjät kyljellään 3x20 / käsi

BENCHMARK WEEK

2k row for time