4x
New start every 8th minute

20/15 Cal Row
15 Box Jump Overs
20/15 Cal SkiErg / Bike
20 KB Swings
15 Wall Balls

WARM-UP

15 minutes for quality & minimum rest of:
:45s Erg of choice
20 Bodyweight lunges
10+10 1-Arm dumbbell snatches
8+8 1-Arm overhead squats
6+6 Windmills
3-5 High box jumps

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SNATCH

Build up to a heavy weight in a complex of Muscle snatch + Push press behind the neck + Overhead squat in 12:00 minutes.

Build up to a heavy, but fast weight in a complex of Snatch + Snatch drop in 12:00 minutes.

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STRENGTH

4 Sets of 3 Front squats right into 5 Back squats @ 60% (of 1 rep max front squat)
Lift every 2:00 min

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(OPTIONAL) BONUS WORK

ACCESSORY

Bulgarian split squat,
3 x 6/6 (easy)

1-Legged romanian deadlifts with dual dumbbells,
3 x 6/6 (easy)

Barbell forward raise,
3 x 8 (easy)

Dumbbell pullover,
3 x 8 (easy)

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(OPTIONAL) CONDITIONING

20:00 minutes for quality & minimum rest of:
30/21 Calories bike or row
20 Knees over toes lunges
6+6 1-Legged deadlifts
10 Jefferson curls
20 Banded pull aparts
6+6 1-Arm half kneeling kettlebell bottom up presses

2-4rounds:

5-15 push up
10 barbell good morning / GHD hip extension

Isänpäivän paritreeni

100 tuplanaruhyppy
50 Istumaannousu
100 askelkyykky käsipaino maljassa
50 kulmasoutu
50 vauhtipunnerrus yhdella käsipainolla
50 Yleisliike käsipainon yli
50 vauhtipunnerrus
50 kulmasoutu
100 askelkyykky käsipaino maljassa
50 istumaannousu
100 tuplanaruhyppy

Toistot saa jakaa parin kanssa vapaasti

DELOAD WEEK

For 20 minutes
A) Easy row
B) 1 round of:
10 box jump 60/50
8 toes to bar
6 DB hang squat clean thruster 2x15/10

Alternate between A & B when B is ready

AMRAP 38

Row 8k ( Split as you like )
...into
Remaining Time AMRAP ( Full Round then change )
3 Deadlift 100/70kg
5 Bar Over Burpees
9 WallBall

AMRAP 15 ( REPS )

Row 15/12 Calories
15 Wallball Shots 20/14p
Bike Erg 15/12 Calories
2 Rope Climbs

In teams of 2.
All parts 5:00, with 1:00 rest between
Each team will start at a different exercise and rotate through until all 6 are completed.
Max Reps Wall Balls @9/6kg
Max Reps Toes to Bar
Max Reps Barbell Bear Complex@50/35kg
Max Calories Rower
Max Reps Burpee Box Jumps @60/50cm
Max Distance Front Rack KB Carry
Goal: Today is a strategy game. You can't go 100% effort or you and your partner will burn out so be smart with pacing.

Total time : 35 mins

Etukyykky 5x3
-3s stopit
-kuorma noin 60% etukyykyn maksimista

Maastaveto 3x3 (80-82,5-85%)

Sivutaivutus 3x15

SitUps 5x5

WARM-UP

12:00 minutes for quality & minimum rest of:
:45s Row
10 Romanian deadlifts with dumbbells
10+10 1-Arm shoulder press
8+8 1-arm bulgarian split squat with twist
20 Deadbugs

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CLEAN AND JERK

3 Rounds of:
3 Clean and jerks @ 82-84%
2 Clean and jerks @ 84-86%
1 Clean and jerk @ 86-88%
Rest 1:00 min between sets.

Same thing as on day 1: “wave sets”, but for C&J. In one round you’re going to do a set of 3, followed by set of 2 and lastly one single. Rest 1 minute after each set. The lifts throughout the workout will go like this: 3-2-1-3-2-1-3-2-1.
Aim for the target weights, but also try and increase the weight slightly each round.

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STRENGTH

5 Sets of
3 Front squats right into 6 Back squats @ 85% (of front squat 1RM)
Rest 2:00 min between sets.

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(OPTIONAL) ACCESSORY

Glute bridges,
3-4 x 12 (hard)

Banded hamstring curls,
3-4 x 14/14

Aussie pull-ups with pause at chest,
3-4 x 12

Sandbag bearhug hold,
accumulate total of 5:00 minutes

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(OPTIONAL) CONDITIONING

“G.I. Jane”

100 Burpee pull-ups for time