Build to Heavy Set of 5

Warm up(8)
100m run then

10 plyo jumps
10 sl deadlift

20 jax
20 pic n grass

10 double climbers
10 knuckle draggers

then 100m run

Mobility(5)
1:00 min hamstring stretch per
1:00 min chest opener

Fittrain (15)
Amrap 15
4 ring row-pull up-challenge up-strict c2b/bmu
8 burpees
12 cal row

Opt(12)
Iso-core
3rds
10 db strict press
10 hammer curls
10 reverse fly
10 leg ext to hip raise

3x1 hang power clean
3x1 deadlift
5x5 hip ext
1600m walk/run

Finisher
30 w-raise
15 cuff iso per
30 v-ups
:60 six inch hold
:30 sh distraction per
1:00 min ham stretch

EMOM10:
2 Snatches (~70%)
REST
EMOM10:
2 Push Jerks (~70%)
REST
EMOM10:
3 Front Squats (~70%)

For time with a partner:

10-20-30-40-50
DB Hang Squat Cleans@ 2x22,5kg/15kg
20-40-60-80-100
Double Unders
20-30-40-50-60
Calories Row
Timecap: 30 mins
*One person works. Split evenly.

Olympic weightlifting technique

Harjoittele kaikessa rauhassa tempausta ja työntöä. Voit keskittyä tunnin ajan vain toiseen oly-nostoon. Go by feel!

GYMNASTIC STRENGTH

4 rounds, rest as needed

1) 3-8 Russian Dip
2) 10m Weighted Bear Crawl (use 2 DB )
3) 5+5 Single Arm KB/DB OHS

RPE 3+ to 4

Kelly prog. 3
3 Rounds
400-600-800m Run
25 Box jump
25 Wall ball
1 min Rest

AMRAP 6 min
9 Tough Ring Rows
9 Push-ups -> box
12 Box Jump Overs 24/20

Rest 3 minutes

AMRAP in 4 minutes
6 Tough Ring Rows
6 Push-ups
9 Box Jump Overs 24/20

Rest 4 minutes

AMRAP in 3 minutes
3 Tough Ring Rows
3 Push-ups -> box
6 Box Jump Overs 24/20

Optional Accessory

GYMNASTIC STRENGTH

2-3 rounds, rest as needed

1) 1-2 Skin the Cat
2) Banded Pull-Apart, tempo 5010
3) 10-30sec L-Sit

RPE 3 to 4

KB Curls: 4 x 10. Rest 60s.