Ring Row w. rotation: 3 x 12-15. No rest.
+
GHD Plank Hold: 3 x 30s. Rest 60s.
+
- Foam Roll - Lats x 60s each (6-12 inches of motion)
- Biphasic Lat Stretch x 60s each
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

”Crazy Eights”

8 min AMRAP

8 KB deadlift
8 KB swing
8 KB goblet squat

3 RFT:
10 Power Cleans @70/47.5kg
20 Lateral Burpees Over The Bar

Goal: Tough effort today on this one. Power cleans should be heavy and done as fast singles or 2-3 reps touch n go.
TIME CAP = 9:00

Extra:Single Leg Glute Hip Thrust - Foot elevated on a bench/box : 3 x 8-10 each. Rest 60s.

5min AMRAP
10/7 Cal koneella
10 Raakatempausta 35/25kg

2min tauko

5min AMRAP
7 Devil's press
10 Boxihyppyä

2min tauko

5min AMRAP
10 Seinäpalloa
6 T2B

Tulos: Kaikki kierrokset ja toistot yhteensä

Superset!

DB Floor Press w. a rotation 3 x 10-12. 3s down.
Rest 45s.
Single Arm DB Row 3 x 10-12 each.
Rest 45s.

Superset!
3 work sets

Single Arm Dumbbell Row: 3 x 10-12.
Rest 30s.
Split Stance Landmine Press: 3 x 6-8 each.
Rest 30s.

Both movements, slow down, fast up tempo.
- Heavier presses this week

1A) HANG POWER CLEAN 6X3X65%
1B) HIGH BOX JUMP 6X3

2 Rounds

Every 8 min (5 min tc)
A)
400m run
20 Db Front rack lunge 22,5/15kg
200m run
10 Db Stoh 22,5/15kg

B)
400m Run
30 Db Stoh (15+15)
200m run
10 Db front rack lunge

WARM-UP
ON A 10:00 RUNNING CLOCK…
400m Run
20 Alt. Groiners
15 Bootstrappers
10 Alt. Cossack Squats w/ :02 Pause in the bottom
5 Slow Air Squats
10 One and a Quarter Air Squats
15 Squat Jumps
20 Alt. Groiners

STRENGTH
Back Squat
1x5 @ 75%
1x3 @ 85%
1x1+ @ 95%

*Based on 90% of Heavy 1-Rep. The 1+ is optional to perform an additional heavy rep if the athlete can perform without compromising mechanics.

Week 4 of 9

(Score is Weight)

Front squat progressio VK 2
1x 10, 2x 8 ( 50%,55%,60%)

Amrap12
10 box jump
8 thruster 40/30kg
6 bar over burpee