12 day’s of summer

1 Run 100m
2 R/BMU/C2B/Pull up
3 sHSPU
4 Pistol squat
5 Hs walk
6 Heavy WB
7 Box jump overs
8 DB snatch 17,5/22,5kg
9 T2B
10 DL 75/100kg
11 Row
12 Double DB THRUSTERS 17,5/22,5kg

Warm Up
2 rounds
400m easy run
1 min easy/mod air bike
10+10 step back lunges + knee raise
10 gtoh + halo and 10-15 goblet squats
20-30 hollow rocks

Strenght
Work to heavy 3 rep set of box squat (to bench) (back squat style) in 15 minutes
then
3 sets of 5 box squats @85-90% of todays heavy 3
rest 2-3 min bwn 5 rep sets.
then
10-8-6 bulgarian split squat R/L, building in weights
rest 15-30 sec bwn changing legs and 1.5-2 min after set

Metcon
Running
3 sets
400m run@1-2km pr pace (mun vauhti 17-20km/h assault runnerilla)
straight to 4 minutes easy marathon pace (kevyt juoksu/hölkkä) 4 min aikana pitää pystyä palautuun uuteen
400m vetoon.

Accessory Work
2-3 sets 8-12 single leg calf raises (ota joku koroke ja räkin pystytolpasta tukea) + 8-12 shin raises with pause (layout against wall)
2-3 sets of: 10-15 banded half kneeling trunk twits each side
rest as needed

Bench Press

6 Sets Of 4. You can add weights only one time.

Score : Total lifted kilos.

SO 2:30

Bench Press

6 Sets Of 4. You can add weights only one time.

Score : Total lifted kilos.

Deadlift ( Dead stop )

3-3-3-3-3-3

Go Every 2:30

EMOM 15

Hang Power Snatch + Hang Snatch. Build up!

Lateral raises full rom (very light)
Front raises full rom (very light)
Good mornings

Regular curls sync. (slow Down part)
Hammer curls
Tricep kickbacks

Sumo RDL
Shrugs
Upright row

21’s (bar)
Tricep ext. (Bar)

X Single legged DL into x single arm Press

For time :

50-40-30-20-10
Box Step-ups 24"/20"
Sit-Ups

TC 15

800-m run
75 double-unders

Scaled WOD
3 rounds for time:
600-m run/800m row
25 single-unders

WARM-UP

3-5 Min erg of choice.
Then 2 x 5 each movement:
Muscle snatch from hips
No feet hang muscle snatch
No feet hang power snatch with pause @ catch
No feet hang power snatch with pause @ catch + squat
Snatch with pause @ knee and catch

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SNATCH

Primer:

5 x (Snatch pull + Floating low hang snatch + Snatch). Climbing weight.

Worksets.
Build up to a heavy single @ 91-96%
12:00 minutes.

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CLEAN AND JERK

Primer:

5 x (Clean pull + Floating low hang clean + Front squat + Jerk). Climbing weight.

Worksets:
Build up to a heavy single @ 91-96%
12:00 minutes.

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STRENGTH

Clean deadlift,
3 sets of 3 @ RPE 8
(Approx. 105-115% of clean 1RM or Front squat 1RM) Rest 2:00 min between sets.

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(OPTIONAL) BONUS

Overhead squat,
3 x 5 @ RPE 8

Snatch grip bent over row,
3 x 8 @ RPE 8

Core:
3 Rounds of:
1:00 min Weighted plank hold
1:00 min Barbell sidebends.