Strength

Build up to an 8RM Squat

Accessory

12-12-12

Front rack lunges

Workout

Breathing ladder work for 10-20 minutes:

The aim of this exercise is to practice moving whilst maintaining controlled breathing. For example, complete 1 rep then take 1 breath, complete 2 reps then take 2 breaths. (Breathe normally whilst completing the reps) Take it to a point where it is a challenge not to panic breathe.

Choose an exercise such as russian kettle bell swings, squats or push press.
Choose a rep scheme and ladder. E.g. 1 to 10 and back down to 1 and repeat for your desired work time.

Penkki 8x4x80%

Ojentajapunnerrus maaten, "perinteinen" 5x8-15

Pullover 3x20 (kevyt/venyttävä)

Leuanveto, vastaote 3x3-5 (jos leukoja menee "helposti", tee 3 x max.toistot)

For time:

Bike 1600/1400m

50 Pull Ups
50 Push Ups
50 Air Squat

Bike 1600/1400m

Split jerk 4x3. Pause dipissä ja allemenossa.
Tanko telineestä.
Paino sellainen, että tekniikka pysyy

Hang Power Clean + Split Jerk
5 x 1+1. Rest 2:00

-add weight each set

AMRAP 30:
50 Double Unders
500/400m Row
50 Double Unders
5 Rounds of "The Chief"

1 Round of "The Chief"
3 Power Cleans 60/40kg
6 Push-Ups
9 Air Squats

B) 5min AMRAP
2-4-6-8-10...
Pull-up / jumping pullup
Kb swing 24/16

Every 3min for 2 rounds
6 shoulder press @50-60% 1rm
3-6 dynamic push-up

Every 3min for 5 rounds
6 push press @65-75% 1rm
Unbroken set of push-ups

For time :

3 - 6 - 9

Hang Power Snacth 60/42,5 (tees 52,5/35)
TTB

Mobility