Strength

Build up to 10RM Press

Accessory

Beginner: 3*10 beginner pull ups
Novice: 3*10-30 sec chin over bar
Intermediate: 3*5 eccentric
Advanced: 3*1-5 pull ups

Workout

10 min AMRAP:

3 pull ups
6 press ups
12 barbell lunges (from rack or floor)
50m farmers carry

Run 4,8km

Sandbag deadlift
4x30s. max reps
2min recovery.

12x 3min ON 1min OFF
-Vuorotellen

1) Kone

2) Amrap for quality:

5+5 Yhdellä kädellä kulmasoutu
5+5 Tuulimylly kp/kk/levypainon kanssa
20-30s pito karhuaennossa polvet koukussa

3 rounds for time
12/15 calories of rowing
9 burpee over rower
6 power snatches @42,5/30kg (max 65% of 1rm)
rest 1:1
For time
36/45 calories of rowing
27 burpee over rower
18 power snatches @42,5/30kg

Score is total time of both workouts.
Keep mod/fast pace on rower. Burpees should be done fast pace, you can use step up style to get out of that push up position. Try to go fast down also on that burpee, Dont "brake" going down with your hands, just drop there.
Try to go snathes in sets of 3-6 reps so rest a bit before taking bar. Try to avoid drop and go lifts.
Masters can take 25/35kg on barbell on snatches / snatch weight should feel light/moderate that you are able to go 10 reps unbroken touch n go when fresh.

Squat Clean & Split jerk
5x2

• Build to a heavy set.
• Rest 2-3min.

Strenght
Strict Press
5-4-3-2-1 reps, buld to heavy single for the day
then
3x3 reps @75% of todays 1rm
Deadlift
5-4-3-2-1 reps, buld to heavy single for the day
then
3x3 reps @75% of todays 1rm
rest 1.5-2.5 min bwn sets.

Accessory Work
3 sets
1:00 side plank
10+10 banded half kneeling pallow press
10+10 birddogs (1s pause)
rest 1 min

Weightlifting
Every 2 min for 20 minutes
Halting Clean Deadlift (pause at knee 3s) + squat clean + jerk dip + split jerk @60-80% of 1rm.

Teams of 2/3

3 Rounds. Split anyhow.
9 Hang squat cleans 40/30
7 T2B
5 Burpee over bar
-2 min rest-
4 Rounds. Split anyhow.
15 Cal erg
21 Db snatch
28 Air squats
-2 min rest-
5 Rounds. Split anyhow.
12 Pull ups
15 Wall balls
18 Hr Push ups

5x5 (v1)

Viikko 3