1 x Hang Power Clean + 1 x Split Jerk
5 x 1. Rest 2:00
- Exceed top weight from last week
- quality work

7 Sets of Bench Press
Set 1: 3 @75%
Set 2: 3 @75%
Set 3: 3 @75%
Set 4: 3 @80%
Set 5: 3 @80%
Set 6: 3 @85%
Set 7: 3 @85%

Rest 2-3min btw sets.

Every 4min for 3 Rounds
60 double under
6 overhead squat
30 double under
3 power snatch

Weight increases each round
50/35 - 60/42,5 - 70/50

Partner Workout

0:00 - 8:00
7 DB Devils Press @40/25lbs
10 No Push-up Burpees

10:00 - 18:00
Farmer Carry x 60m - heavy, but fast!

20:00 - 28:00
Row /Bike/Ski x 10 cals!

*One partner completes a full round

2-3 kierrosta:

1:00 DU
6+6 ONE LEG DEADLIFT
BIRD DOG 4x10sek MOLEMMILLE PUOLILLE
10 SCAPULA PULL-UPS
10 SCAPULA PUSH-UPS

0:00-7:00
Amrap7
40 DU
12 Front squat
10/8 Hspu
7:00-12:00
Find max weight in complex:
1 clean
1 hang clean
1 stoh
12:00-14:00
Rest
14:00-24:00
For time
30/25 cal row
30 burpee over row erg
30 t2b
20/17 cal row
20 burpee over row erg
20 c2b
10/8 cal row
10 burpee over row erg
10 bmu

For Time:
700m Run (1 kierros)
"DT"
700m Run

DT
5 Rounds:
• 12 Deadlifts 70/45kg
• 9 Hang Power Cleans
• 6 Push Jerks

Modification 2
For Time:
400 Meter Run
"DT"
400 Meter Run

A) 4 x 5-8 pike push-up

B) For quality:
4 Rounds
16 pistol squat
4-8 strict handstand push-up
/ box handstand push-up

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)