Intervalli 30 min
(minuutista tulisi aina jäädä n.30 sec lepoa)

1.min askelkyykkyhypyt tangolla x20
2.min wallball x15
3.min ttb x10

OH Press
Warm up set 1 x 8 superset with wall arm slides
Warm up set 1 x 5 superset dislocates

Work sets 3 x 3 - work up to heavy triple
superset with

Band Pull Through 3 x 15

Bird dog Airplane 3 x 6/

3.5 minute work sets
20 min

1. Medicine Ball Cleans (or slam ball)

1. Tuck jumps

2. Abmat situp

3. DB Push Press

4. Alternating rope waves (hold low squat position)

5. Wall Runs

work : transition time
round 1 20:10 [1 min rest]
round 2 30:30 [1 min rest]
round 3 40:20 [done]

17 min circuit
20 min

B.

Four sets of 3-minute sprints of either:

“Cindy”
5 Pull-Ups
10 Push-Ups
15 Air Squats

• OR -

“Mary”
5 Handstand Push-Ups
10 Pistols (alternating legs)
15 Pull-Ups

Perform as many rounds and reps as possible in 3 minutes, then rest 90 seconds between rounds and pick up where you left off to start the next round. Score total number of rounds completed.

A.
Front Squat
*Set 1 – 3 reps @ 65%
*Set 2 – 2 reps @ 75%
*Set 3 – 1 reps @ 80%
*Set 4 – 3 reps @ 85%
*Set 5 – 2 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 3 reps @ as heavy as possible
Rest 2 minutes between sets.

EMOM 14
1x High hang power snatch + 1x Hang power snatch

-Ensimmäinen tempaus läheltä lantiota yläreideltä, toinen tempaus polven yläpuolelta
-Kevyt paino

12 min EMOM
odd 10 T2Bs + 10 push ups
even 8 pistols + 6 pull ups

For time
400m Run
400m suitcase Carry 24/16kg
10* wall Climbing
400m suitcase Carry 24/16kg
400m Run

A.
Row 1min
Air squat x12
Burpee x6
Row 1min
Wallball x12
Burpee x6

Mobility:
Hip / glutes / hamstrings

B.
Emom x20:
1. Row 15/12cal
2. Wb 15
3. Burpee 15
4. Rest

(Scale reps if needed)

4x
Power clean + Hang squat clean + Split jerk
Rest 2min btw sets

Keep it easy to handle, max 70-75% of 1RM Clean & Jerk.
Focus is on being fast and explosive with good technic!!!