A: Dead Lift heavy 5 reps of today

B: 5rft
6 strict pull ups
6/6 single arm dB push press
12 rkb swing

1) 15/12cal Row + 7 Power snatches
2) 7 Burpees + 7 Pull-ups
3) 15/12cal Row + 7 Thrusters
4) 15 Hollow rocks + 15 Superman rocks
5) Rest

Barbell 43/35kg

Different kind of drills for pulling and catching.

Snatch, heavy single

(1x2@70%, 1x2@75%, 1x2@80%, 1x1@85%, 1x1@90%, competition starting weight)

60 minutes Basic Endurance

10 minute Row
8 Bar MU
max reps UB strict HSPU
10 minute ski
5 Ring MU
20 pistols alt.

Warm up(0:00-8:00)
100m run
active spiderman
walking samson

heel grab
knee grab

cradle
walking front kicks

straight leg bear crawl
side lunge

100m run

Mobility(8:00-12:00)
1:00 min pigeon pose
:30 sec chest stretch

Pointers/Skill(12:00-17:00)
abmat sit ups-full r.o.m
pull ups-long hollow body, active shoulders use hips if you kip
Prep: 10 scap pull ups, 5 Kip's, 1-3 strict pull ups

Fittrain(20)
On the 10:00, repeat 2x
800m run
20 abmat sit ups
20 ring row/challenge up-pull ups/c2b
Record your slowest round

Opt(12)
Iso-core
3x10
upright row
curls
tricep kickbacks
plank taps
1600m walk/run
5x5 bk+hip ext

Finisher
30-t-raise
60 rtw
30 band pull aparts
1:00 min IT stretch per

10 rounds:
20/16 cal ski
8 push ups
12 sit ups
1 min rest

4 rounds
12 box jumps 60cm/50cm
12 alternating kb clean and jerks 32kg/20kg
6 C2B

Every 1 min for 4 rounds

1. 3-5 narrow grip pull ups (scale up to L sit pull up)
2. 20 sec dip hold
3. 7-10 parallette push ups

-Olkapää mobbailut
-Hip thrust lattialla
-Aktiivinen roikunta renkailla
-Aktiivinen roikunta renkailla + L-sit
-Aktiivinen roikunta renkailla + L-sit + kippi
-Muscleup jalat boxilla
-Spotattu muscle up (jos lähellä)