30 EMOM:

1. 15/12 cal row
2. 10-15 T2B
3. 1-2 laps run
4. 10-14 kipping HSPU
5. Rest

Warmup
Banded 7
10min:
1min run
5 box step ups (each side)
5 single leg deadlift (each side)
5 db snatch (each side, light weight)
5 pike burpee

Teams of 2:
180m farmer carry (2x dumbbel/kettlebell)
50 burpee box jump over
100 alternating db snatch
50 burpee box jump over
180m farmer carry
Target time 15-17min
Time cap 25min

Accessories:
3 rounds
10m walking lunge
10-15 cyclist squat
10-16 dead bug

Basic Conditioning 70 minutes.

Bike Ergo 10 min
15 GHDSU
20 Pistols, alt
1 Rope Climb

Ski Ergo 10 min
10 GHD Back Extension
10 + 10 Kettlebell Clean & Jerk 24/16kg

Row 10 min
10m Hanstand Walk
15 C2B

for quality, break any how

30 bar muscle ups
60m HS walk

---

bar MU: can use bands, scale to kipping chest to bar PU
HS walk: side walk on the wall

Strength

Squat

Strength 4*5
Hypertrophy 4*8

Accessories

3 sets of 8-12 reps
weighted step ups (each leg)
Hip extensions (add weight if possible)

Workout

800m single arm farmers carry

LÄMMÖT & OHEISET SALIOHJELMAN MUKAAN!

---

CLEAN + PAUSE SQUAT JERK dipin pohjassa
1+3@50%, 1+2@60%, 1+2@70% ty-% pal 2min

---

DIP & DRIVE + SPLIT JERK
2+2@70%, 2+2@76%, 1+1@81% ty-% pal 2min

---

SPLIT JERK
2@86%, 2x1@91% ty-% pal 2min

---

CLEAN + FRONT SQUAT
3+2@50%, 2+1@60%, 2[2+1]@65%, 2[2+1]@70%, 2+1@76%, 3[2+1]@81%, 2[2+1]@86%, 1+1@91% ty-% pal 2min

---

BLOCKS CLEAN HIGH PULL below knee height + HIP CLEAN PULL trap. - samaan vauhtiin
2[4+2]@91%, 2[3+2]@101%, 3[2+2]@111% ty-% pal 2min

1A) WEIGHTED DIP 3X6X40%
1B) FROM KNEES TO FEET + HIGH JUMP 3X3

Strength

Novice: 3*5 OH squat
5*3 Snatch pulls (hang)
Advanced: 5 sets of 1 hang snatch+3 OH squats
3*3 Snatch pulls

Workout

5-4-3-2-1
KB press (aim to increase weight each round)
10-8-6-4-2
Heavy DB hang snatch

Strenght
Wendler program Bench Press
5 reps @40% of it (90% of 1rm)
5 reps @50% of it.
5 reps @60% of it.
rest 2-3 min bwn sets.

Then Prep for squat cleans and SHSPU's for 10 minutes and start quality workout

For Quality
2 sets
9-7-5-3 reps of
Squat Cleans @60/42.5kg or 52.5/35kg% of 1rm
Strict HSPU
rest 5 min and repeat

Strength

Novice: 3*5 push press (press if necessary)
5*3 drop into split (no weight)
Advanced: 3*3 push press
5*2 split jerk

Workout

6 sets of

30 sec on 30 sec off
Sandbag over shoulder
Rest 4mins

6 sets of
30 sec on 30 sec off
max distance on erg