3rds
8-12 Single leg glute ham bridge / gluteham bridge skaalattuna
rest 60-90s
8-12 Goblet Squat, 4s alaslasku
rest 60-90s

5 round for time;

3 Wall Walks
40 Double Unders
30m Farmers Carry

• Goal: Smooth, sustainable pace

Superset

Single Leg RDL Reverse Lunge Combo: 3 x 6-8 each.
Rest 60s.
Chin-up Clusters 3 x 5.4.3 (. = 15s rest).
Rest 2:00.

• Narrow, Chin-up Grip
• Perform 5 reps, rest 15s, 4 reps, rest 15s and so on.

A) 2 rounds (waves)
Snatch
2 x 3 reps at 60%
2 x 2 reps at 70%
2 x 1 rep at 80% of your 1RM

"Vappurieha"

5 rounds you go / I go:
12 wall ball
14 db snatch 22,5/15
8 burpee box jump

Etukyykky Max1

Maastaveto 3x1x90%
-palautukset 60s

Istumaannousut 3x8

Hollow hold crunh’es 3x20

🎵🎶🕺💃🎶🎵

Strength

Deadlift
Strength 5*3
Hypertrophy 6*6 (45sec rest)

Accessory

3 sets of 8-12 reps
T-bar rows using landmine
Single legged deadlift (double DB or BB)

workout

Trifecta returns

30 sec KB swings
30 sec goblet squats
30 sec KB row left
30 sec KB row right
60 sec rest

3 rounds

3-5 Rounds For Quality:
16 Banded Straight-Arm Lat Pulldowns
16 Alt. Seated DB Hammer Curls
8/8 DB Bent Over Rows
8 Dual DB DL
- Rest as needed btw movements, sets unbroken!
- Athlete choose weight. Should be challenging.

Strength

Snatch
Advanced: A: 3*3 snatch balance
B: 5 sets of 1 halting snatch pull + 2 snatch
Novice: A: 5 sets of 1 Snatch balance + 1 Overhead squat
B: 3*3 snatch pulls

workout

Bear hang complex

Every 3 mins for 5 rounds

3 Hang power clean
3 Front squat
3 Push press
3 Back squat
3 Push press