Te -veto + Korkea Te- Veto + Tempaus

7 x (1+1+1)@70-80%

Polvelta raakatempaus 10x2@50-60%

Etukyykky 4x4@85%

3 HPC

Reverse Hyper: 2 x 25@light. Rest 60s.
OR
Worlds Greatest Stretch x 30s each pose.

Front squat open set to find estimated 1rm.

Take a heavy weight and go for max reps. Choose the weight so that you cant go beyond 8 reps. Then use Epley formula to calculate your estimated max for the front squat:

(weight x reps x 0.0333) + weight
= Estimated 1RM for front squat.

12 min ammap
Running

Ring muscle up practice
Pistol squat 4x 8-8

Warm up(10)
10 pass through
10 good mornings
10 cal airdyne

10 halo
10 good mornings
10 cal row

10 pvc squats
10 good mornings
10 jing jang

Mobility(5)
1:00 min child's pose
1:00 min front rack stretch

Weightlifting(15)
Week one-strict press or bench

Fittrain(20)
4rds
20 s/a db hang clean and press 35/20-challenge up-60/45
20 db box step ups 35/20-challenge up-60/45
20 abmat sit up-challenge up-ghdsu
400m run

Opt(12)
3x3 hang snatch practice
3x2 tng deadlift
tabata row
5x5 superman

Finisher
30 band pull aparts
15 side plank punch thru per
30 v-ups
1:00 min ham stretch

10 x 2-3 jerks with 3s pause at catch.
2:00 send-off. Moderate to heavy weight

Build up to a heavy set of
Clean pull + 2 hang power cleans

Työntö veto + Raaka Rive + Rive

7 x (3+2+1)@75-85%

Valakyykky 5x3@70-80%

Korkea Te-veto polvelta + tempaus tempaus (pukit)

6-8 x (1+1)@75-85%

Back squat built a daily 20rep max
Ring dip 4x8