RING DIPS
5, 4, 3, 2, 1
@ as heavy as form allows, but leave 1-2 reps in the tank
rest as needed
KEEP LEGS STRAIGHT!
(next week same weight, reps to 5, 4, 3, 2, 2)

3 rounds of
30s. DU's
7 ring row
4 1-arm DB OHS e/s

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2 rounds 4 reps each
- Snatch drop
- Press to OHS
- split snatch (focus on leg ext.)
- Snatch Pull
- Snatch pull under
- high hang snatch
- Snatch

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5x every 2 min work up to 70%
1 snatch high pull + 1 high hang power snatch + 2 OHS

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CORRECTIVE ACCESSORIES 2
5 RNDS for quality
8 split stance db muscle clean e/s
6 1-arm sprit jerk e/s
20s. Chinese plank
-use light weigh and focus on the movement
- RPE 6

Stoppiveto 3x2 (50-60-70%)

Maastaveto 5x85%

”Julle” 5x8
-lisää kuormaa viime viikkoon

Hypyt 5x3
-kuormaa tangolla tai käsipainoilla

8 min AMRAP
5 cleans 60kg/40kg
5 bar over burpees
30 DU

3x every 2:30min
super set
8 DBL KB Step Back Lunge e/s @ 20/12kg
3 max vertical jump

For Time:

4 Rounds:
20/16cal Row
40m Dual KB Front Rack Carry

Rest 3:00

4 Rounds:
20/16cal Ski
10 KB Clean & Jerks L
10 KB Clean & Jerks R
10 KBS (US)

Rest 3:00

4 Rounds:
15/12cal AB
10-15 Burpees

Rest 3:00

4 Rounds:
200m Skillmill Run
20-30 Hollow Rocks + 30s Plank Hold

Strenght
Overhead Squats 5 reps @58-60% + 5 reps @68-70% + 8-10 reps on last set @78-80% (go +2.5-5kg heavier weights on each set compared last time)
rest 3 min bwn sets

Weightlifting
5 sets
Perform 30-40% of max reps toes to bars/kipping knee raises and hit to Snatches
2-3 power snatch + 2-3 squat snatches @55-65% of 1rm
rest 1.5-2 min bwn sets
we want to lift fast singles on snatches. you can increse weight during workout.

EMOM x 16:00
Minute 1: 30s Double Unders
Minute 2: 30s Hang Power Clean + Push Press @52.5/35kg
Minute 3: 30s Hand Release Push-ups
Minute 4: 30s Weighted Straight Leg Sit-ups

Goal: Challenging effort. You should be able to go for 30s without stopping so scale so you're able to do so.
Rx+: @heavier, Handstand Walk for Push-ups, Toes to Bar for Sit-ups

4x3 Clean Pulls
Sets 1-2: 3 @100%
Sets 3-4: 3 @105%
- Rest 2min btw sets

Single Leg RDL: 4 x 8-10. Rest 60s.
+
- Foam Roll Hamstrings x 60s each (6-12 inch passes)
- Active Straight Leg Raises x 20 reps each side
- Hip 90/90 ER Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)