A.
5 x
10 Strict HSPU, 10 strict pull-up
2-3min rest btw sets

B.
5 x
15 DB bench, 15 Dual DB rows
2-3min rest btw sets

C.
5x
10 strict dip, 20 (10+10) bicep curl, 10 DB shoulder frontal raises
2-3min rest btw sets

D.
Tabatas:
1. Haukka&Skullcrusher
2. Push-up&alt V-ups

6x4 Back Squats @75%
- Rest as needed

5x3 Power Clean w/ Pausee @75%
- Pause on top of knee
- Rest 2min

Strenght
Wendler program Back Squats
First count 90% of 1rm back squat done by couple weeks ago. Then
3 reps @70% of it (90% of 1rm)
3 reps @80% 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.

+

Midbody work
3-4 sets
10+10 windmill
10+10 suitcase deadlift @12.5-15/20-22.5kg db
10+10 banded trunk twist (standing red/blue band on rig)
rest 1-2 min

Weightlifting
Snatch Push Press + OHS + Snatch Balance
3+2+1 reps @73% of 1rm snatch
2+1+1 reps @78% of 1rm snatch
rest 1.5-2 min bwn

Hang Snatch (above knee) + Squat snatch
3 sets of 2+1 reps @60-70%
3 sets of 1+1 reps @70-75%

Snatch

1 x 3 x 70%, 1 x 2 x 75%, 1 x 80%, 1 x 70%, 1 x 75%, 3 x 1 x 80%

Clean & Jerk

1 x (3 x (1+1) x 70%, 1 x (2 x (1+1) x 75%, 1+1 x 80%, 1+1 x 70%, 1 + 1 x 75%, 3 x (1+1+) x 80%

Back Squat

2 x 4 x 80%, 3 x 3 x 85%

In couples, for time, you go / I go
600m run
50 burpees
100 DUs
50 v-ups
600m row
50 deadlifts 100kg/75kg
60 shoulder taps

Penkki 4x4x85%

Sotilaspenkki käsipainoilla 3x12-20

Facepulls 8x15-25

SitUps 4x20

500m row/ski/bike
3x
5 bulgarian split squat e/s
15-20 band pull appart
20s hollow hold

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Front squat
built up to 3 sets of 10
no more than 70%

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Recovery

15-20 min