WARM-UP

Every minute on the minute for 12 minutes of:
1) :45s bike
2) 10 Dumbbell hang clean and jerk, alternating arm.
3) 6-10 Box jump/step overs with step down
4) 8+8 1-Arm deadlifts

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CLEAN AND JERK

2 x (3+1) @ 65%
2 x (3+1) @ 70%
2 x (3+1) @ 75%
Lift every 2:00 min

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STRENGTH



Every minute on the minute for 10:00 minutes of:
3 Deadlift @ 60% + 3 High box jumps

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CONDITIONING

Every minute on the minute for 24:00 minutes of:
1) 15/12 Calories bike erg
2) 12 Dumbbell snatches (moderate)
3) 8 Weighted box step overs (moderate)
4) 15 Wallball shots 20/14lb

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(OPTIONAL) ACCESSORY

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

1-Legged reverse hyper,
3 x 6/6 (moderate)

1-Arm bent over row,
3 x 8/8 (hard)

Sandbag bearhug hold,
3 x 1:00 min

WARM-UP

12-15 minutes for quality & minimum rest of:
:45s row/bike/ski
20 Lunges
8 Snatch grip upright rows
6 Overhead squats
4 Slow snatches
3-5 High box jumps
10-20 Scorpion stretches
10-20 Iron cross stretches

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HANG POWER SNATCH

Build up to heavy set of 4 Hang power snatches.
- 2 x same weight before adding more weight. Only add weight is the lifts are good.
- 16:00 minutes, lift every 2:00 min

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POWER CLEAN & POWER JERK

Every minute on the minute for 12:00 minutes of: 2 Power cleans + 2 Push jerks (moderate)
• Recommended starting weight is around 70% of the heaviest set of 3+1 “Clean & thruster” complex from wednesday.
• Add weight every 2 sets if the lifts are good.

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STRENGTH

Bamboo overhead squats,
3 x 8 (light)

Overhead squats with pause at bottom,
4 x 6 (moderate)

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ACCESSORY

3 Rounds of:
8-12 Bent over row
8-12 Dual dumbbell bench press
10+10 Split stance medball slams
10+10 Offset weighted split squats
15 Seated behind the neck tricep extensions

Rest day

6 x go every 5 min.

A. 2 rounds:
20 x box step ups, alt.
15 x med.ball squats @9/6kg
10 x wall ball

B. 2 rounds:
20 x V - ups
15 x DB snatch @22,5/15kg, alt.
10 x Burpee over DB

C . 2 rounds
20 x back rack lunges, alt. @20/15kg
15 x thruster
10 x t2b

*aim to rest 45s-60s. Between sets

EMOM x 30

1) bike
2) 5-10 ttb + 5-10 box jump over
3) rest

4 sets:
6 Hip Thrusts
45-60sec Sorenson Hold
- Rest 2min btw sets

Rest day

Juoksu 65 minuuttia.

Juokse hitaasti. Tarvittaessa rytmitä lyhyillä kävelypätkillä esim. 15 min välein.

Kirjaa ylös kokonaismatka.

Te-veto hiissaus
*3 sarjaa *
-5

Every 5 mins for 20 mins do:

A:
Row, 200 m
30 Alternating Dumbbell Snatches, 22.5/15 kg
Row, 200 m

B:
Run, 200 m
30 Wall Balls, 9/6 kg,
Run, 200 m

Alternate A and B!