row 1000m
30 push presses 50kg/35kg

Snatch technique

For time:
100 DU
400m Run (skillmill)
18 Burpees
80 DU
300m Run
15 Burpees
60 DU
200m Run
12 Burpees
40 DU
100m Run
9 Burpees
20 DU

TC 20min

Hip mobility

Optional Accessory

CONDITIONING

For time:

30-20-10

KBS 24/16kg
Cal Assault/bike/ski/row…

RPE 3-4

5 RDS, 30sec ON / 30sec OFF:
- Row (Go moderate, about 5K PR pace)

5 RDS, 30sec ON / 30sec OFF:
- Box jump overs 60/50cm

5 RDS, 30sec ON / 30sec OFF:
- DB "no jump" burpees (choose weight you can move easily the whole time)

5 RDS, 30sec ON / 30sec OFF:
- DU

5 RDS, 30sec ON / 30sec OFF:
- Skillmill sledge push (10 resistance)

5 RDS, 30sec ON / 30sec OFF:
- HS hold

Rest 2min after each 5 rounds.

Optional Accessory

GYMNASTIC STRENGTH

2-4 rounds, rest as needed

1) 10m Seal Walk
2) 10-20 GHD Hip Extension (loaded if needed)
3) 10+10 Single Arm Lunge Arnold Press

RPE 3+ to 3

OHS heavy doubles
6x2 @ 85-90%
- same weight across all sets
- 2 mins btw heavy sets
- good control at bottom pos
- use narrower grip for less pressure on wrists

Thrusters and pull-ups

16 minutes on the minute, alternating

Odd: 5 thrusters (pick weight, but use same weight during workout)
Even: 10 kipping pull-ups

Result= Thrusters

30min parin kanssa hiekkasäkki/raskas pallo

10 olkapäälle nosto
15m askelkyykkykävely
20 etunojapunnerrus säkin/pallon päällä

Toistot voi jakaa vapaasti parin kanssa