Facepulls 3x20

Penkki 4x10x65%

Vipunostot eteen levypainolla 3x10
-3s pito

Pullover 3x20

Hauiskääntö tangolla 3x20

Etunojapunnerrus 3x20
-lisäpaino tarvittaessa

Back squat
5x5 reps
@ 75-80% of max Back squat
- 2 mins rest between sets

Every 30sec for 3min:
1 Power clean @75% of Clean 1RM

Rest 3min
Repeat

• @80%
• Rest 2-3min

3 RFT:
10 C2B/Pull up
10 Power snatch @42,5/30kg
10 Box Jump

Time cap 5min

Have a think about some health and fitness goals for the upcoming year.

Feel free to share them here!

Remember, all CFCH can book a one to one 'Goal Review' with a coach to make plans about how to best achieve your goals. This is a FREE addition to your CFCH membership. Booking times

For time, wearing a 20-lb. vest

1-mile run

Then, 3 rounds of:

• 30 burpees
• 4 power cleans
• 6 front squats

Then, 1-mile run

Men 155 lb.
Women 105 lb.

4x 30s on 20s off
bulgarian split squat
hollow hold
box jump

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2 rounds 5 reps each
- Back squat
- jerk drop (BB eye level, hells off and drop to power)
- Clean pull under to power
- Jerk dip + drive
- high hang powerclean
- power Clean and push jerk

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Back squat

5x5
Increasing load up to 85%
2 min rest b/w

Valakyykky 5x5

Etuheilautus yhdella kädellä 2x1min / käsi
-kahvakuula tai käsipaino

Sotilaspenkki 3x15-25
-kapea-medium-leveä
-valitse sopiva paino (arvio noin 40%)

Leuenveto, ristiote 1x10-15 / ote

Hyvää huomenta 5x10
-sumoasento
-kevyt

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