Basic Endurance 50 Minutes :

6 Minutes Any Machine @ HR Zone 2
1:00 Plank Hold
1:00 Farmers Hold w/ KB`s 2 x 32kg / 2 x 24kg
6 Minutes Any Machine @ HR Zone 2
40 DeadBug
1:00 Sorensen Hold

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

12 x (1+1+2) @ 74%.

(Power clean + clean + jerk)
Percentage of C&J 1RM)
Rest 1:00 min between sets

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STRENGTH

5 Sets of
2 Front squats right into 4 Back squats @ 65% (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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CONDITIONING

As many reps as possible in 4:00 minutes of:
10 Dumbbell snatches, alternating arms
10 1-Arm overhead forward lunges, alternating legs

Rest 2:00 minutes

As many reps as possible in 4:00 minutes of:
10 Dumbbell snatches, alternating arms
10 1-Arm overhead reverse lunges, alternating legs

M: 22,5kg
N: 15kg
Moderate weight. This should be a fast moving burner.

B)
5min AMRAP: Hang Power Snatch @80% todays best in part A.

Remember, it´s from hang, not ground. Scale if needed.

Squat clean 10x1x80%

Warm up
3x40s easy/20s moderate/10s fast cardio, rest 20s bwn.
then 2 rounds
20 band pull aparts or ring row
15 hip bridges
10 box jump, step down
5 burpee pull ups
then some short barbell warm up for power clean and start main part

Strenght (15 min)
Power clean 5-5-3-3-1-1-1 reps, build to heavy single.
rest 1-2 min bwn sets

Metcon (20 mins about)
2 sets with both machine, alt time with partner work Rower and Air Bike
15/12 calories (fast)
rest 1:1 or partner goes
12/9 calories (faster)
rest 1:1 or partner goes
9/7 calories (fastest)
rest 1:1 or partner goes
eli ensin soudat 15/12 cal, pari soutaa saman, soudat 12/9 cal, pari saman ja soudat 9/7 cal ja pari saman.
Sitten air bikella sama homma. Ja tämä ralli 2 kertaa läpi. Kiihdytellään, mutta ei all outtia!
Air bike calories 13/10 + 10/7 + 7/5

20min for Quality
10 Straight Leg Sit-ups
10 Pulse Ups
15 Back Extensions
6/6 Saxon Side Bends
25/25 Chinnies

Warm Up
3 rounds
1 min row
10-15 banded glute bridges + 10 band squat
10-15 perfect push ups
:20 Side plank Hold R/L

Metcon
1500m row @5km pr pace (s/m 23-27)
rest 1 min
250m row @1km pr pace (s/m 30-34)
rest 30s
250m row @1km pr pace
rest 2 min
1000m row @5km pr pace
rest 45s
250m row @1km pr pace
rest 45s
250m row @1km pr pace

Strenght
Bench Press 3x10reps @60-70% of 1rm
rest 2-3 min bwn sets
Weighted Chin Ups 3x10reps@20-40% of 1rm
rest 2-3 min bwn sets

Optional Accessory Work
3-5x6-8 strict ring dips with 1s pause / Ring Muscle Ups x 3-5 reps
3-5x8-10 barbell bicep curls
3-5x20-30 weighted russian twits @5/10kg+ 8-12 knee tucks
rest as needed

Warm Up
3 rounds
15/12 calories air bike
20 banded monster walk in place + 10 band glute bridges
10/10 db suitcase deadlifts
:20-30 Hollow hold

Metcon
2 sets
2 rounds for time
25/20 calories air bike (masters 45+ 20/15 cal)
10 sandbag cleans @35/45kg OR 6 reps @45/68kg
time target 4-5 minutes, rest 1:1 bwn sets

Strenght
Pause Front Squat + Front Squat 4x2+2 reps @1x60and 1x65 and 2x70% of 1rm.
rest 1.5-2.5 min bwn sets
High Hang Clean + Hang Clean + Split Jerk 5x1+1+1reps@60-70%
rest 1.5-2.5 min bwn sets
Split Jerk From Rack 3-5x2 reps @70-80% of 1rm
rest 1.5-2.5 min bwn sets

Optional Accessory Work
2-3x10-15 single arm db row R/L
2-3x10-15 reverse flyes with dumbbells
2-3x15-20 ghd hip extensions
rest as needed

For time:
6 rounds
19 x Box step
17 x Back extension
19 x Push ups
17 x Sit ups
19 x Ring row
17 x Wall ball (9 kg/ 6 kg)
19 x Hollow rock
17 x Burpee
19 x Air squat
17 x KB swing (20 kg/ 12 kg)
19 x Pull ups
17 x Dips

*If you’ve got a twenty pound vest or body armor, wear it.

2 x AMRAP 7
18/14cal bike
8 burpee over bar
3 bmu / scaled 5 pull up

rest 3min between sets