Warm up(0:00-10:00)
1:00 min row
then
10 warrior squats followed by:

10 dive bombers
10 air squats

10 walking samson
10 air squats

10 knuckle draggers
10 air squats

Barbell Warm up

Mobility(10:00-15:00)
1:00 min front rack stretch
1:00 min pigeon pose per

Pointers/Teach(15:00-20:00)
Row-quick handle return, full range of motion, finish at 11 o'clock position

Thruster-below parallel, full r.o.m

Metcon(15)
“Blitzen”

5 Rounds:

20/15 Calorie Row

10 Thrusters (115/80)

*sub dumbbells if you do not want to use barbell.

Opt(12)
Week 4 back squat-deload-pull chart

1600m walk/run

Iso-core
3 giant sets
10 push up w/db row
10 db curls
10 tricep overhead ext
10 floor wipers
10 ghdsu or sit ups
-Rest as needed between rounds

3x8 hip extension

Finisher
30 band pull aparts
60 cross crunch
1:00 min quad stretch

”Man Maker”
For time:
30 Man Makers (22,5, 15kg)
12:00 Cap

1a) HSPU: 5 x 5-7. Rest 45s.
Options: Strict + Deficit, Strict, Strict with 1-3 pads, Push-up variation
1b) 1-Arm KB Rows w. rotation: 5 x 8 ea. Rest 45s.

EMOM 5:00
2 Jerks @70%

EMOM 5:00
2 Jerks @75%

Split Jerk or Push Jerk, your choice

Skill

Toes to bar
8 min EMOM

Accumulate as many as possible
try to beat score from 2/1/19

if you can do 10 or more at 90º move onto 135º
10 or more at 135º move to ttb

WOD

For time:

40 burpees
run 400m
30 burpees
run 400m
20 burpees
run 400m
10 burpees
run 400m

Hand squat clean 3-3-3-3-3-3-3

Different technique drills for clean & jerk
Empty barbell or very light weight

Mid thigh contact drills:
- 1,2,3
- 1,2,3 + pull
- 1,2,3 + power clean

Pulling under drill

Jerk drills:
- Foot placement
- Split presses
- Jerk from top of head

AMRAP 5 min

20 DU’s or 60 SU’s
20 Air Squats

Rest 2 minutes, and then…

AMRAP 5 min

5 DB Man-Makers 6/10kg vain yhdellä välipunnerruksella <3
5 Toes to Bar tai linkkari

21-15-9
Thrusters 42.5/30
pull up
12-9-6
Thrusters 60/42.5
Bar muscle ups

(12min time cap)

Every 2.30min 5 rounds

OHS

find day’s heavy