Warm Up
3 rounds
1 min row
8/8 suitcase deadlifts
8/8 single arm push press
8 box jump, step down
:10-15 L-sit Hold on rings

Strenght
FS/BS Squat Program Practise 4
3x2 Pause Front squat @60-65%, as explosive as you can!
3x3 back squats @60% as exposive as you can!
rest 2.5-3 min bwn sets

Emom 6
2 squat snatch @65-70%
rest few minutes and start c&j
Emom 6
2 clean&jerk @65-70%

Metcon
21-15-9 reps for time
deadlifts @40% of 1rm
box jumps 60/75cm (masters 45+ 50/60cm)
goal is to fast and semilight unbroken sets

Optional Accessory Work
3x8+8 step back lunges @light weight, fast up)
3x12-20 hollow rocks + 10 sec flutter kics
rest 1.5-2.5 min bwn sets

5 sets of Shoulder press
1: 4 @65%
2: 4 @70%
3: 3 @80%
4: 2 @85%
5: 1 @90-95%
- Rest 2min btw sets

A.1) Muscle snatch +power snatch +ohs
5×1+1+1

B.1) Low hang snatch +ohs w/pause atg
6×1+2 @75%

C.1) Hang power clean below knee
6×4 @75%

D.1) Clean grip romanian deadlift on Blocks
5×8 heavy

E.1) Strict press
5×5 @76-80%

WARM-UP



3x
15/12 Calories row
10 Medball bearhug squat jumps
10 Overhead squats
5 Push-ups into downward dog
20 Freestanding / elevated shoulder taps
20 Alternating leg V-ups

---

SNATCH



In 15:00 minutes, build up to max weight in a complex of Snatch pull + Snatch + Overhead squat in 15:00 minutes.

Then 3 x (1+1+1) @ 90% of the heaviest set completed.
Rest 2:00 minutes between sets.

---



CLEAN AND JERK



In 15:00 minutes, build up to a max weight in a complex of:
(Clean + Front squat + 2 Jerks)

Then 3 x (1+1+2) @ 90% of the heaviest set completed.
Rest 2:00 minutes between sets.

---

ACCESSORY

Skull crusher,
4 x 10 (hard)

Barbell bicep curl,
4 x 12 (hard)

Romanian deadlift with dumbbells,
4 x 12 (hard)

Barbell forward raise,
4 x 10 (Hard)

Sideplank hip touches,
4 x 15/15


---



(OPTIONAL) CONDITIONING



4 Rounds for time:
20/15 Calories ski erg
8 Sandbag cleans
8 Burpees

"Filthy Fifty with a Double twist"

You can do Filthy Fifty's 10 different exercises in any order you like, but after each excerise you have to Run 300m every second round and do 12/9 Calories the other second round.

For time
50 Box Jumps
50 Jumping Pull-ups
50 KB swings 16/12kg
50 Walking Lunges
50 Knees to Elbows
50 Pushups
50 Back Extensions
50 Wallball
50 Burpees
50 Double unders

Warm Up
2 rounds
240m light run
12 alt leg rdl with body weight
12 reverse lunges + twits
:12 flutter kicks
8 wb squats + 6 wall ball shots
6-8 box jump, step down

Metcon "Modified Kelly"
5 rounds for time
400m run (scale to 240m)
15-20 wall ball shots
15-20 box jump, step down

Tämä on tarkoitus tehdä tasaisen reippaalla tahdilla ja pallon heitot
pätkiä 2-3 osaan jotta juoksu ei kärsi liikaa, joten tauota sopivasti.
Time target 20-25 minutes, cap 30 minutes.

“Celiz”

For time:
1 mile run
75 hand release push ups
75 air squats
1 mile run
75 sit ups
75 box jumps (24/20”)

4 rounds for reps
1min wall ball 20/14
1min rest
1min toes to bar
1min rest
1min double under
1min rest

4 rounds for time
10 ring dips
10 pull ups
10 back squats 90kg/60kg

A1) Floor press 3x5x70%
A2) ring dip 3x8
A3) Dumbbell lateral raises 3x10
No rest between sets