Bench Press

4-3-2-1-4-3-2-1

Go Every 2:30

EMOM x 5 MINUTES
1-2 Bar Muscle-Ups
or
2-4 Unbroken Kipping Chest to Bar Pull-Ups / Regular Kip Pull-Ups
or
2-4 Partner Assisted Strict Pull-Ups
Remember the goal is develop the strict strength first.

2-4 rounds, rest as needed:
3+3 turkish get up
5+5 sword race (starts at 6:40 on the video)

2lankun penkki 5x5x80%
-kapea ote
-3s stopit

Pystypunnerrus 3x15x30%

Vipunostot maaten 3x20
-kevyt / venyttävä

Hauiskääntö 3x20

-Apuliikkeet voit tehdä superina-

E3:30MOM x6:
6 C2B / pull up
9 double kb hang clean (2x16 / 2x12)
12 no-jump burpee

Target: Work 1:15-1:45, TC: 2min / round. Overall RPE 7-8.

WARM-UP



Every minute on the minute for 12:00 minutes of:

1) 15/12 Calories row
2) 15 Banded pull aparts
3) 10-15 Wallball shots
4) 10-15 Dual dumbbell romanian deadlifts

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STRENGTH



Front squats,
Every minute on the minute for 8:00 minutes of: 2 Front squats @ 75%

Back squats
2 x 3 @ 77%
2 x 3 @ 80%
3 @ 83%
3 @ 86%

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ACCESSORY

4 x 8/8 Bulgarian split squats (hard)

4 x 10 Reverse hyper (hard)

4 x 10/10 Standing 1-arm behind the neck tricep extensions (moderate)

4 x Max reps pull-ups

Sandbag bearhug hold,
accumulate 5:00 minutes of bearhug hold in as few sets as possible.

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(OPTIONAL) CONDITIONING

For time:

Buy in: 40/30 Calories ski erg

Then 3 rounds of:
15 Dual kettlebell swings 20/12kg
15 Dual kettlebell shoulder to overhead 20/12kg

Cash out: 40/30 Calories row

7 RFT:

7 Chest To Bar Pull-ups
7 Dumbbell Front Squat
7 Dumbbell Push Jerk ( R )
7 Dumbbell Push Jerk ( L )

DB´S 22,5/15kg´s

TC 18

• Lets aim for 1-2 Sets on the CTB.

• Lets aim to hold on for unbroken sets of each dumbbell movement.

• After the last front squat, place 1 dumbbell on the floor. Then complete the push jerks by completing 7 on your right side, switching arms, then completing 7 on your left side.

WARM-UP

Every minute on the minute for 12:00 minutes of:

1) 15/12 Calories row
2) 10 Box jump over with step down
3) 5 Push-ups into downward dog
4) 3 Muscle snatches + 3 Behind the neck shoulder press + 3 Overhead squats + 3 Squat snatches

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SNATCH



4 Rounds of:

3 sets of 2 snatches @ 82-85%
Lift every :30s.
Rest 2:00 minutes between rounds.

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CLEAN AND JERK


10 sets of clean + front squat +jerk. 85-87% of jerk 1RM.
Lift every 1:30.


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STRENGTH



Push press,
2 x 3 @ 80%
2 x 3 @ 83%
3 @ 86%
3 @ 89%

Snatch pulls,
5 x 3 (hard)

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ACCESSORY

Seated shoulder press (no back support) with dual dumbbells,
4 x 8 (hard)

Chest supported bilateral row with dumbbells,
4 x 8 (hard)

Hamstring raise,
4 x 10 (hard)

Meadow raise,
4 x 8 (hard)

Plank on rings,
4 x 1:00 min.

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(OPTIONAL) CONDITIONING

4 Rounds for time:
15/12 Calories row
5 Squat snatches
5 Thrusters
5 Clean and jerks
15/12 Calories row
Rest 2:00 minutes between rounds.

M: 60kg
N: 40kg

4 x 12 Biceps Curls, Alternating. Rest 2:00

4 x 12 Seated Dumbbell Press, Alternating. Rest 2:00

4 x 8, Deficit Pike Push Ups. REst 2:00