3 sets

400m run @fast , rest 1 min , 400m run fast, rest 2 minutes
keep the running pace same on all sets. run fast but leave 5-10% to tank on each run. We dont want to burn ourselfs
on first week after deload. Build you capacity to run and be able to recover on those rest periods.

Warm Up after run
3 sets

1:00 air bike (increase pace each round)
3 inch worm with push ups
6 alt leg v-ups
6 ring row
6 scap pull ups
3 kip to swing
6 kipping knee raises

workout prep : 3-5 toes to bars and couple reps of c2b or bar muscle ups. (get ready in 5 mins and start)

Warm up
10/8 cal bike or row
10 passthroughs
10 beat swings
10 ring rows
10 push ups
10 air squats

“Murph”
For time:
1 mile run
100 pull-ups
200 push ups
300 squats
1 mile run

Wendler program Back Squats (ADD + 5 KG ON EACH SET COMPARED LAST TIME YOU DID THIS)
First count 90% of 1rm back squat done by couple weeks ago. Then
5 reps @65% of it (90% of 1rm)
5 reps @75% of it.
Max reps @85% 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.
We dont to do over 15 reps on last set, goal would be around 8-12 reps.

Snatch Balance
2x3 reps @75-80% of 1rm snatch
2x2 reps @85-90% of 1rm snatch
rest 1-1.5 min bwn

Snatch Pull + Power Snatch + Squat snatch
6x2 reps @65-75%
rest 1-2 min

Penkkipunnerrus 10 RM

30 min @ 65-75% of max HR

run/bike/row/ski

5x every 90s

12 db snatch 22.5/15
6 ring dip

Tempaus

LÄHESTYMINEN

3x2@nousu 70%, 1@76%, 1@81%, 1@86%, 1@91%, 1@93%, (1@96%)

LAVA 1@96-100%, 1@101-105%, 1@108-110%

Kyykky 6x6x80%

Penkki 6x2x80%

Facepulls vähintään 100 toistoa (voit tehdä osan ennen ja osan lämppäsarjojen aikana)

Penkki 6x6x80%

Kyykky 6x2x80%