Warm-up (12 min)
2 rounds

• 200 m row
• 10 reverse lunges
• 10 air squats
• 20 sec single-leg balance
• 10 ankle pulses

Technique – PISTOL PROGRESSION (20 min)
A) Unassisted Pistols

• 5×2/leg

B) Counterweight Pistols

• 3×3/leg

C) Slow Eccentric Pistols

• 2×2/leg

MetCon — Thruster Exposure
9 min AMRAP

• 10 thrusters
• 12 toes-to-bar
• 30 double unders

Suggested load: 20–30 kg
Goal: Sustain movement quality while breathing becomes challenged.

Optional Accessory

• Bulgarian split squat 3×8/leg
• Tibialis raises 3×15

Warm-up (10–12 min)
2 rounds

• 30 double unders
• 6 PVC overhead squats
• 10 walking lunges
• 20 sec hollow hold

Technique (25 min)
Snatch
Power Snatch + Squat Snatch

• 1+1 × 5 @ 70–72.5%

Pistols

• 3×3/leg

Unassisted if possible

MetCon — Gymnastics Capacity
For time (10 min cap)
6–8–10–12–14

• Toes-to-bar
• Shuttle run

Then:
6–8–10–12–14

• Pull-ups
• Shuttle run

Goal: Consistent pace and grip management.

Optional Accessory

• Farmer carry 3×30 m
• Dead hang 3×30 sec

Warm-up (10–12 min)
2 rounds

• 10 air squats
• 10 walking lunges
• 10 glute bridges
• 20 pogo jumps (yhen jalan hyppyjä per puoli)
• 10 ankle pulses/side

Barbell Prep (5–8 min)
Empty Bar Front Squat

• 2×8

Ramp Sets

• 40% × 5
• 55% × 4
• 65% × 2

Strength – Squat Progression
Front Squat

• 6×3 @ 75–77.5%

Rest: 2–3 min between sets

Secondary Strength

• Single-Leg RDL 4×6/leg

Short Conditioning, Optional
6 min AMRAP

• 8 wall balls
• 6 box jumps
• 4 burpees

Moderate effort only.

Accessories
Posterior chain

• Hip thrust 3×10

Knee resilience

• Spanish squat hold 2×45 sec

Core

• Hanging knee raises 3×10