15 min ski
Every 20cal
10m Crap walk + 10 shoulder rotation
10 Band good morning

15 min row
Every 20 cal
30 plank shoulder tap
30s Superman hold

15 min bike
Every 20cal
30 s Dead hang
10 Lat pull-down

1min transitions between

5 x 2 (2sec pause at the bottom) V.1-2/R3

5 x 2 (2sec pause at the bottom) V.2/R3

Warm up 2 rounds:
8/8 Windmill
10 Plate squat with 2sec hold
10/10 One leg RDL
10 Banded press
10 Banded pull apart with 5sec hold
15sec/15sec Pallof press hold
5 Broad jump @70-80% effort

Lähtö pukeilta/korotettuna polven yläpuolelta.
Clean pull + Squat clean
3 x 1 + 3 @70%-75%
3 x 1 + 2 @77,5%-82,5%
Pidä painot teknisenä!

Split jerk pukeilta /räkistä
5 x 3 Up to 77,5%-82,5%
Pidä painot teknisenä!

3 x 6 V2/R3
Tempo 2-1-X-1 (2s alas-1s pysäytys alhaalla-terävästi ylös-1s ylhäällä)
Tanko korotettuna polven alta.

If you take class today, do so trough out the cycle!

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Macho man prog 4.
EMOM10
3 Power clean
3 Front squat
3 Push jerk

@75/52,5kg

Accessory
3 Rounds for quality: YGIG
A1. 20 Barbell hip thrust @20/15kg
A2. 20 Russian twist with plate
@15/10kg

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3x
10S. Hollow Sliders on bench. Can be done on a rower as well
7 Front Lever Pull Down Holds
10 Jumping Lunges
20s. HS hold

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2 rounds 5 reps each
- front squat
- jerk drop (BB eye level, hells off and drop to power)
- Clean pull under
- Jerk dip + drive
- high hang clean
- Clean and push jerk

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For 25 min AMRAP
2 round of DT (60/42kg )
2 round of Nate(24/16kg)

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12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
2 Muscle-Ups
4 Handstand Push-Ups
8 Kettlebell Swings

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• Muscle-ups -> banded -> c2b
• HSPU -> 1 abb mat ->DBL DB z press - PICK ONE SCALE AND USE IT TROUGH OUT AMRAP

BikeERG 300 cal

4 Rounds:
Narrow grip bench press (4 + 4) V.1-2
Rest 1min
Pull up (4+4) V.1-2
Rest 1min
Huom!
Toistojen 4+4 välissä 30s tauko. Toistoreservi kummankin liikkeen kaikissa sarjoissa 1-2.

EMOM10
For quality:
1. 1-5 Bar MU/RMU
2. 5-12,5m HS walk

Lisää toistoja/matkaa viime viikkoon.Skaalaa MU kumpparilla. RPE2-2,5

Core

50 abmat sit-ups
40 hollow rocks
30 sec hollow hold
20 tuck-ups
10 Alt. v-ups (puolilinkkaria)

TC: 8 min