4x max reps
- Strict, no kipping
- Rest 60-90sec btw sets

Superset x 6 rounds

Barbell Strict Press Build to a 6 RM over 6 sets.
Rest 1:00
Mixed Grip Strict Pull-Ups Sets of 4-5 between sets of Shoulder Press.
Rest 1:00

Options: Weighted Mixed Pull-ups, Mixed, Partner/Self/

Warm Up
2 times with Air Bike
40s easy + 20s moderate + 10s fast
then
3 times with barbell
3 clean pull + 3 tall clean (power catch)+ 3 tempo strict press + 3 TEMPO front squat + 3 split jerk
rest 30-45s

Metcon/Wake Up
6 sets 45 sec fast / 45 s easy/recovery pace Rowing

Weightlifting
3 sets @30-40% of 1rm clean jerk
3 muscle clean + 3 tall clean + 3 jerk balance

5 sets total
Halting clean deadlift + squat clean + split jerk
2+2+1 reps @50,55 % of 1rm clean&jerk
2+1+1 reps @60,65% of 1rm clean&jerk
1+1+1 reps @70% of 1rm clean&jerk

halting clean dl = pysäytys , just irroituksesta, polven alla, polven päällä ja reiden puoli väli, pidä asento / harjoittele veto linjaa.

Strenght
5x6 reps of power cleans, climb up on weights but start/finish with 10% lighter weights you used last part.
rest 1.5-2min bwn sets

Accessory Work
3 sets

4-6 strict hspu
rest 30-45s
4-12 kipping hspu
rest 1.5-2min bwn sets

Cool down
2-3 min light cardio
1+1 min hamstring smash with roller
1+1 min calf smash with roller
1+1 min adductor smash with roller
1+1 min lat smash with roller
1-2 min russian baby strech
1+1 min calf/achilles strech on deep squat

For time:
100 DB one arm hang cluster 22.5/15

Perform 30 double unders in the beginning of each minute
(workout starts with double unders)

Scaling double unders: Do 1 set of double unders or 40 single unders

Time cap: 15min

Thruster / push press / push jerk / split jerk 1-1-1-1-1-1-1 reps

A thruster followed by a push press followed by a push jerk followed by a split jerk without dropping the bar is one rep.

A) AMRAP 8
2-4-6-8... KB deadlift 32/24
2-4-6-8... squat jump

Rest 3min

B) AMRAP 8
2-4-6-8... push-up
2-4-6-8... KB swing 32/24

Same kettlebell in both movements: deadlift & KB swing

Maanantai
Warm Up
2 times with Air Bike
40s easy + 20s moderate + 10s fast
then
3 times with barbell
3 snatch pull + 3 muscle snatch + 3 snatch grip pp + 3 TEMPO OHS + 3 snatch balance
rest 30-45s

Metcon/Wake Up
6 sets 45 sec fast / 45 s easy/recovery pace Air Bike

Weightlifting
Snatch grip pp + pause ohs + ohs (from rack)
3+2+1 reps @50,55 % of 1rm snatch
2+1+1 reps @60,65% of 1rm snatch
1+1+1 reps @70% of 1rm snatch

then 5 sets

3 high hang snatch @50-70% (use same "weights than on last part")
rest 1.5-2min bwn sets

Strenght
5 sets of 12 front racked lunge steps, use same weights than on snatches.
rest 1.5-2min bwn sets

Midbody Strenght
3 sets
4-6 strict toes to bars
rest 30-45s
4-12 kipping toes to bars
rest 1-1.5 min

Cool down
2-3 min light cardio
1+1 min self hug strech
1+1 min banded scalene strech
2-3 min upperback smash with roller
2+2 min glute smash with roller
1-2 min prayer pose strech
1+1 min pigeon pose strech

Warm Up
Band Pull Aparts + Banded Hip Activation
then
2 sets
1:30 row
5 burpees
5+5 lateral box step ups
5 box jump , step down
:30 banded oh strech / achilles / calf streching + some overall strech

then

Metcon
Intervals
x-rounds 2 min on / 1 min off
7 double db devils press 2x15/22.5kg
max reps of box jump overs @50/60cm
Max Reps box jump overs, step down and u-turn and next jump.
keep going until 75 reps is done!
target is 4-5 rounds.

rest until fully recovered and then 2-3 sets

3 snatch pulls
3 high hang muscle snatch
3 push press behind neck
3 snatch drops

then start to climb ub workout weights, take enough warm up lifts always before main sets

Part a
2x3 Snatch Balance @65% of 1RM Snatch
2x2 Snatch Balance @70% of 1RM Snatch
2x1 Snatch Balance @75-80% of 1rm

Part b
High Hang Snatch + Low Hang Snatch x 2 sets @65-70% of 1RM Snatch
High Hang Snatch + Low Hang Snatch x 3 sets @72-77% of 1RM Snatch

Part C
Back Squats 5x5 reps @50,55,60,65,70%
rest 2-3 min bwn sets
control going down, fast up!

Accessory Work
2 sets
20+20 banded half kneeling trunk twist (kierto etujalan puolelle)
20 supermans with stick on straight hand, hold for 1 sec each rep

Cool down
3-5 min light bike or row
1+1 min tricep strech
1+1 min calf strech
1+1 min achillles strech
1+1 min glute strech

Sumo Deadlift High Pull
4 x 5 reps

Perustuu maksimi testiin

5 : 4 - 3 - 3 - 2 - 1
10 : 9 - 8 - 7 - 6 - 5
15 : 12 - 10 - 8 - 6 - 4
20 : 18 - 15 - 12 - 8 - 4