FOR TIME OF:
3-6-9-12
HANDSTAND PUSH-UPS
DEADLIFT 80/60 60/40
REST 2' THEN
12-9-6-3
DEADLIFT 80/60 60/40
HANDSTAND PUSH-UPS

5-10min cooldown
2:00 erg or walk
5+5 scorpio stretch
5+5 standing wall hug rotation
2+2 Perfect stretch

Skin The Cat & käsilläseisonta
Loppuun Core: Emomin muodossa

Every 2:30 x 6 (15min)
-RMU
-2.5m hsw (min)

Bench press
10 - 8 - 5 - 5 - 5
3 reps in rez
rest as needed

WORKOUT 2

MEDIUM HEAVY WEEK 5/13

WARM UP n.15-20min SAMA

---

TALL POWER SNATCH + TALL SNATCH
1+1@up to 50% sn-% pal 2min

--

SNATCH
2-3x1@73% pal 2min

---

TALL CLEAN + JERK
1+1@up to 50% jerk-% pal 2min

--

CLEAN + JERK
2-3[1+1]@90% jerk-% pal 2min

---

FRONT SQUAT + JERK RACK SUPPORT 6-10sec *jerk rack support first rep 70%, before second rep rest 30sec
3+2@up to 70% fs-% pal 3min

---

SNATCH PULL *first reps full foot
4x3@90% sn-% pal 2min

---

BACK SQUAT JUMP
3x5@up to ~30% bs-% pal 2min

---

---

Accessory exercises: 3 rounds (core/bodybuilding)

15-30 LYING LEG RAISE
10@DB HAMMER CURL
10@weight BACK RAISE

6 sets for consistency:

45 s on / 30 s off:
med ball cleans 9/6 kg
sit ups
burpee pull ups
DB push press 30/20 lb
bike or row calories

3x
3 mins on 3 min off
Ski Erg 200 m
20 Wall Balls 12/9kg

2 sets of:
Every 3:00 x 3
17/13cal AB
5 Burpee Sandbag Over Box 120/100cm
- Rest 3min btw sets

Goal is to send it, maximize your rest on each round and hang on! Use the 3 minutes between the sets to recover.

EMOM 12
1) 30 du's + 5 chest to bar pull up
2) 30 du's + 10 push ups