A.
2 rounds:
40s. On / 20s. Off:
1.) 1 Air squat + 2 Lunges
2.) 1 Push up + 2 Shoulder taps
3.) 3 Sit ups + 3 Back extensions

Mobility:
- Up & down dog: 60s.
- Shoulders: 2x30s.
- Chest stretch: 2x30s.

Work on:
Part B.

B.
EMOM x10
1.) One hand Push press/Shoulder press
2.) Turkish Sit ups

Rest 2min...

EMOM x10
1.) One hand Bent over rows
2.) Push up plank hold with a Shoulder taps

Rest 2min...

EMOM x10
1.) One hand Russian swing (alt.)
2.) Russian Ab twist

Warm up
2 rounds
30 lateral jumps over stick/line
6-8 stick over burpees
10 pass thoughs
5 tall muscle snatch with stick
5 snatch grip press behind neck
5 ohs

Weightlifting skills
5 times both skill parts
A) Snatch : The burgener warm up

B) Clean&Jerk, 3 reps each movement.
hang power cleans
front squats
shoulder press in split position
clean&jerk

Workout
Try to be explosive on each rep, we dont want to
slow down during working

Every 2 min for 6 minutes (3sets)
10-12 jumping air squats
Every 2 min for 6 minutes (3sets)
10-12 jumping lunges
Every 2 min for 6 minutes (3sets)
8-12 clapping push ups (you can be on your knees)
Every 2 min for 6 minutes (3sets)
8-12 single arm press/push press with kb/db (R/L)

Cool down / Mobility
2 rounds
25 jumping jacks
10+10 käsien/hartioiden pyörittelyt (eteen/taaksepäin)
5+5 bodyweight windmills (tempo 2-3 sec down/up)
20 high knees
rest 30 sec bwn round

1 power clean + 1 hang squat clean + 1 split jerk @50-70%

A.
3 rds:
10 cal Row/ (Bike)
5 Walk out + Push up
5 Burpee  Box jump over
20-30 DU's

Mobility:
45-60s Active shoulders (Handstand)
45-60s. Up&down dog
45-60s. Spider lunge + twist (Alternate)
2x 20s. Pigeon stretch
2x 20s. Couch stretch
2x 20s. Ankles stretch

B
Strict Deficit HSPU:
5x5
Rest 2-3min btw sets.

C.
For Time:
150 Double Unders
75/50 cal Row / (Bike)
50 Burpee Box Jump overs (Box facing)
75/50 cal Row / (Bike)
150 Double Unders

(Time cap: 25min.)

• Ohjeistus:

• B: Lisää Deficit koroketta sen verran, että kykenet tekemään aina 5 toistoa pilkkomatta.

• Voit edetä nousevilla korokkeilla tai pyrkiä tekemään kaikki sarjat samalla Deficitilla.

• C: skaalaa toistoja tarvittaessa alas. Etene tasaisella maltillisella tahdilla. Vältä liian kovaa starttia.

• Jos tuplat eivät suju laisinkaan, voit hyppiä singlejä 300kpl.

Warm up
2 rounds
2:00 ergo
5+5 single leg RDL
5+5 reverse lunges
5+5 single arm upright row
5+5 single arm press
5 power snatch
10 Front squats with barbell

10-8-6-4-2 KBS
2-4-6-8-10 Burpee

3-6 rounds of Body Flow video

A.
60s. Row/Bike

2 rds:
9 Air squat
7 Ring row
5 Push up

60s. Row/Bike

2 rds:
5-8 Deadlift
5-8 Muscle clean
5-8 Front squat
5-8 Shoulder press

Mobility...
- Lunge complex
- Front rack
- Shoulders
- Couch stretch
- Pigeon stretch

B.
Squat clean:
Find a heavy 2 in 20min.

C.
5 rounds for time:
10-15-20-25-30: Wallball (20/14lbs)
50: DU's

A.
EMOM x6:
1.) Row/Bike
2.) Air squats
3.) Walk out + Push up
4.) Sit ups
5.) Lunges
6.) Burpees

Mobility:
- Lunge complex
- Shoulders
- Couch stretch
- Pigeon stretch

2-3 rnds:
6-9 Deadlift
4-6 Hang Power clean
2-4 Push jerk

B.
"Double DT"
10 rds for time:
12 Deadlift
9 Hang Power clean
6 Push jerk

(Rx: 70/47.5)

C.
Midline work:
2-3 rds:
10-15 Hollow rocks
20 Ankle taps
10 Leg rises
10+10 Side plank with a twist

Friday

30s Work
90s Rest

ROW
or
Assault Bike

Go Fast!