3min DU practice
then 3x
6 Plank to pillar
5 DB bent over row e/s
5 DB sots press e/s

---

Push Press

Every 2min
3x3 @ 65% of 1rm Jerk
2x7 @45% of 1rm Jerk

• note weights are off Jerk
• 2 last sets are 7 reps
• focus on leg drive

Wendler program Bench Press
Add + 2.5 kg to each compared last time
5 reps @75% of it (90% of 1rm)
3 reps @8% of it.
Max reps @90% of it.
rest 2-4 min bwn sets.
Get those first 2 sets with solid and strong and prepare your mind for all out set. Remember
safety and if you dont have friends around use safety bars if possible. Target 4-8 reps on last set.

After Bench Press Rowing Prep
2 sets
:40 easy -> :30 mod -> :20 fast
rest 1 min bwn

• Tabata back squats, 95 lb.
• Rest 1 minute
• Tabata L-sit
• Rest 1 minute
• Tabata ring rows
• Rest 1 minute
• Tabata handstand hold
• Rest 1 minute
• Tabata row

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. For L-sit and handstand hold, count the number of seconds maintained in the hold.

Weightlifting
3 Drop Snatch + 3 Sots Press with light/technical weight x 3 sets
rest 1-1,5 min bwn

High Hang Snatch
3x3 @50-60%
Hang Snatch + OHS
3x2+2 @60-70% of 1rm snatch

Snatch Balance
Build to heavy single 5-4-3-2-1 reps
rest 1-2 min bwn sets

Strenght
Wendler program Back Squats
First count 90% of 1rm back squat done by couple weeks ago. Then
5 reps @75% of it (90% of 1rm)
3 rep @85% of it.
Max reps @95% of it.
rest 2-4 min bwn sets.
Get those first 2 sets with solid and strong and prepare your mind for all out set. Remember
safety and if you dont have friends around use safety bars if possible.
Goal on last set is something like 4-8 reps but no more reps than 10 on last set. Even if you can,

strength

Novice:
3*5 OH squat
5*3 hang snatch pull

Advanced:
5 sets of
1 hang snatch+ 3 OH squats
3*3 Snatch pulls

Workout

5-4-3-2-1
Rope climbs
10-8-6-4-2
Double dumbbell clean and jerk (heavy)

Core

3 sets of
Tabletop kb pull throughs (2 lengths across room)
30 banded crunches

Rest day - what did you do?

Merkkaa aikasi! (For time)

500 m juoksu (run)

3 kierrosta (rounds):
- 5 leuanvetoa (pull-ups)
- 10 punnerrusta (push-ups)
- 15 ilmakyykkyä (air squats)

500 m juoksu (run)

Back Squat

3 x 3 x 65%
3 x 3 x 70%

SO 2:30

Teams of 2
Buy in: 50 partner wall balls
30 Power cleans 40/30
350m run
30 Calories
-1 min rest-
25 Clusters 35/25
350m run
25 Calories
-1min rest-
20 Power snatch 30/20
350m run
20 Calories
Cash out: 25 Burpee box overs

Partner Workout

0:00 - 8:00
Wall Balls @9/6kg
Turkish Get-ups @24/16kg

10:00 - 18:00
Power Cleans @60/42.5kg
Barbell Roll-outs

20:00 - 28:00
Max Calories Bike/Row/Ski

First and second one - both partners working, split and change as you wish. Strategy is your choice!
Machine - one working at a time here!