A1) HS Against the box 4x48s
B1) Partner assisted Ring MU or Ring Row Mu feet on the box 4x4

Kipping toes to bar technique

4 rounds for quality
10 leg lifts over DB
20 banded lat pull down
10m + 10m OH DB walking lunges

EMOM 40 (45 sek. työ)
1. Etuheilautus (American tai Russian)
2. Kuulan siirto lankussa
3. Tempaus
4. Maljakyykky
5. Russian sit up
6. Askelkyykky (eteen tai taakse)
7. Burpee
8. Lepo

Build to a heavy triple for the day in a 20-minute window (aim for 84+%)

– Start the 20-minute timer once you’re done with the barbell warm-up and start adding plates on the bar
– Drop the bar between the lifts, re-set and go.
– You can build up to as heavy as you like (at least 84%) but if you miss a weight twice, it’s time to wrap it up.

6 intervals, Alternate A1/A2

A1. 2-minute AMRAP

12/8 (cal) Echo Bike
15 Box jump overs, 24/20″
Echo bike for calories in the remaining time

Rest 2-minutes before A2

A2. 2-minute AMRAP

12 Wall balls @ 9/6kg (20/14lbs)
9 Chest-to-bar pull-ups
6 Power snatches @ 42.5/30kg

Rest 2-minutes before A1

MODERATE WEEK 5/9

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WARM UP sama saliohjelman kanssa

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PUSH PRESS
4x2@80%, pp-%, rest between sets 2min

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FRONT SQUAT *one top set of
4@RPE8 (could do 2 more reps), then
3x4@-10%, rest between sets 3min *4@rpe8 -- target load of max ~84%

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SUPERSET: quality - medium, liikkeiden järjestyksellä ei ole väliä

2 rounds:

6-8 PULL UPS *myötäote / 12-16 cable LAT PULL DOWN
12 DIP / BENCH DIP
8 SQUAT JUMP

Rest as needed

Deadlift

Back squat

Clean & Jerk

Pr Day

A.1) Snatch
1rm

B.1) Clean & Jerk
1rm

C.1) Back squat
1rm

D.1) Deadlift
1rm