Deadlift
8-8-8 (3+ reps in tank)
* 3 high box jump or seated box jump after each set of deadlifts"

4x3 front squat 3s pause bottom of squat / 3+ reps in tank

Handstand Balance and HS walk progressions!
- 10-15 mins practice

Warm Up
Löytyy taululta

Strenght (15-20 mins)
Weighted Pull Up or Chin Up 3-3-3-3-3 reps
Build up to a heavy set of 3 for the day in a total of 5 sets.

Metcon
3 rounds for time
10-15 V-ups / Tuck Ups
10-15 Push ups
5-10-15 power cleans @mod weight
Power cleans should be done as singles, not too heavy around 60% of 1rm.

EMOM x 40-60min
1) bike
2) row
3) bike
4) row

ave hr zone - pk2, 45-55s work time

Bulgarian Split Squat w/ DB´s

2 x ( 8 + 8 )
2 x ( 6 + 6 )
2 x ( 4 + 4 )

Go Every 3:00

Facepulls 5x20

Sotilaspenkki käsipainoilla 5x8-15
-raskas!!

Penkki 8x50%, 5x60%, 3x70%, 3x1x80%
-3s stopit joka sarjaan/toistoon

Leuanveto niskan taakse 3x amrap TAI kumppariveto niskan taakse 5x12-20

Ojentajat maaten käsipainoilla 5x8-15

Etukyykky 1x90%
-etukyykyn maksimista

Maastaveto 3x2 (77,5-82,5-87,5%)

Jalan loitonnus kumpparilla 3x20 / jalka

Bulgarian Split Squat 1x30-50 / jalka

8x1 @ 70-80%

MODERATE-HEAVY WEEK 3/10

---

WARM UP n. 15-20min

2 rounds: no shoes

6+6 BULGARIAN SPLIT SQUAT
12 DEAD BUG with weighted PULLOVER + 6 DEAD BUG PRESSING *plate
10+10+10 SIDE PLANK HIP LIFT + BODY SAW + SIDE PLANK HIP LIFT
6 DROP SQUAT *ajatuksena tempaus/rive kyykkyyn vastaanoton jalan levitys sivulle, tasapaino koko jalkapohjalla
30sec WALL HANDSTAND HOLD with 10 SCAPULA PULL UPS

---

video: BULGARIAN SPLIT SQUAT

video: DEAD BUG with weighted PULLOVER

video: DEAD BUG PRESSING

video: SIDE PLANK HIP LIFT

video: BODY SAW

---

POWER SNATCH + SNATCH PUSH PRESS + SNATCH SOTS PRESS
2[4+4+4]@barbell, rest btw sets 1min

POWER SNATCH + SNATCH
2+2@barbell, 2+1@up to 75% sn-%, rest btw sets 2min

---

POWER CLEAN + PUSH PRESS + POWER JERK
2[4+4+4]@barbell, rest btw sets 1min

POWER CLEAN + CLEAN + JERK *split jerk both side 1+1
1+1+2@barbell, 1+1+2@up to 73% jerk-%, rest btw sets 2min

---

BACK SQUAT JUMP
3x5@~25% bw-%, rest btw sets 2min

---

SNATCH BALANCE + OHS
3+3@up to 80%, sn-% rest btw sets 2min

---

SNATCH HIGH PULL *full foot
3x3@95% sn-%, rest btw sets 2min

---

SUPERSET: quality - heavy, liikkeiden järjestyksellä ei ole väliä

2 rounds:

10-15 PULL UP *vastaote, single reps w/ 10-20 sec rest btw
8+8 SIDE LYING BENCH OBLIQUE CRUNCH
8+8 DB TRICEPS KICKBACK

Rest as needed