This is not an AMRAP, find steady solid pace for each movement. You should get sweaty but not burned out.
4x 30s. on 20s. off
1 arm sots press L
1 arm sots press R
Ring row
push up

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in 15 min built up to heavy 10

Deadlift

• This should be technically good set.
• First and last rep has to look the same.
• No belt.
• Mark 3 of your heaviest sets.

IF POSSIBLE, PERFORM PRIOR TO CLASS.

When going to class, if possible, perform this prior to class.

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Dips ( with dip bar)
5, 4, 3, 2, 2

• Keep feet in front of you, shoulder must come below elbow every set.
• All reps must be strict.
• Rest 2 min b/w sets.

• Can use same weight as last week.

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  After you're done with all 5 sets of dips, rest 5 min then

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  Chest to bar pull up
  5, 4, 3, 2, 2

• Visible touch on the bar, every rep.

• All reps must be strict.

• Rest 2 min b/w sets

• Can use same weight as last week.

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  In both movements reps will go up the next 11 weeks, use weight that you're able to perform with out fails. Weight can be built across.
  The reps are going up as follows:
  Week 1 - 5, 4, 3, 2, 1
  Week 2 - 5, 4, 3, 2, 2
  Week 3 - 5, 4, 3, 3, 2
  Week 4 - 5, 4, 4, 3, 2
  Week 5 - 5, 5, 4, 3, 2
  Week 7 - 6, 5, 4, 3, 2
  Week 8 - 6, 5, 4, 3, 3
  Week 9 - 6, 5, 4, 4, 3
  Week 10 - 6, 5, 5, 4, 3
  Week 11 - 6, 6, 5, 4, 3

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  If you are using bands make sure to progress as weeks go by.
  Example:

• week 1, use a red band sets 1-3

• week 2, use a red band only 2/3 of reps in sets 1-3

• week 3, use a red band only 1/3 of reps in sets 1-3

• Week4, use a red band only for the largest set and the sets 4-5 have weight.

• Week 5 loose the band, add weight to sets 3-5
  and so on..

Maastaveto 7x2@85-90%

Lantion nosto 5x5@AHAP

Raakatyöntö, tolpilta 7x2@65-80% (raty)

Jalan nostot penkillä 80kpl
Reverse Hyper 80kpl (ilman kuormaa)

Snatch Pull + Snatch High Pull (Drop barbell) + Squat Snatch

4 x (1+1+1) x 70%
4 x (1+1+1) x 75%
4 x (1+1+1) x 80%
4 x (1+1+1) x 85%

Riipusta polven alta, paino 70% power cleanista

Voimatempaus 6x2@40-60%

Korkea Tempaus Veto + Tempaus polvelta

7 x (1+1)@80-90%

Työntöveto + Rive polven alta + työntö

8 x ( 1+1+1) @ 75-85%

Raakarive taskuilta + puolesta reidestä + työntö

5 x (1+1+1)@50-70%

Etukyykky 5x2@70%

• Mobility

PNL = Painonnostajan lenkki 25-30 min .
Kävelyä 5 min.,
Hidasta juoksua 5 min + reipasta juoksua 200m.,
Kävelyä 200m + kovaa juoksua 150m, Kävelyä 200m + spurtti 100 m.,
Kävelyä 200m + reipas spurtti 50m, Kävelyä 200m + kova spurtti 30 m.,
Kävely 200m + kova spurtti 30 m.,
Hidasta juoksua 5 min.,
Kävelyä 5 min

• huoltoa

1. 13/9 cal Ski
2. 3-5 Strict HSPU + 3-5 Kipping + HS walk (oma valintainen matka)
3. 15/15m KB mixed carry (Front rack and farmers) @2 x 24/16kg
4. 20-30 DU + 6-8 Burpee
5. 40sec Easy row

Pidä treeni kevyenä. RPE 6-7.

Complete as many rounds as possible in 7 minutes of:

• 5 box jumps, 30 in.
• 225-lb. cleans, 3 reps