4 rounds:
40 DU
20m Skillmill Sled Push (10/9)
10 Alt. Single Leg Cross T2B (5 each leg)
6 Alt. SA DB Snusters 22,5/15kg
- T2B: Toes touch the bar outside the opposite hand

40 Rounds for time, IGYG-style (20 each):
6cal Ski / AB (alt. each round)
4 Burpees
2 High Box Jumps 80/60cm
1 Squat Clean 60/42kg

Muscle snatch 3X2

3-4 rounds:
15 Ring Push-ups
15m KB OH/Farmer Carry (left overhead/right farmer hold)
15m KB OH/Farmer Carry (right overhead/left farmer hold)
10 Banded A/T/Y
- Rest 1min btw rounds

2-4rounds:

10-20s ring support
10-20s bottom of rinf dip

EMOM x 32

1) 8-16cal bike
2) 8-12 Double Db thruster
3) 8-16cal bike
4) 1-3 rope climb

Kiihtyvä tahti, viimeise t2-3 kierrosta saa olla haastavia

Upper body strength

3x 5-10 strict pull up
3x10 Db bench press
3x 10 barbell row
3x 10 press

DELOAD-MODERATE WEEK 4/9

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WARM UP sama saliohjelman kanssa

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MUSCLE CLEAN + HIP CLEAN HIGH PULL *full foot + HIP NINJA CLEAN + JERK
3-4[2+2+2+2]@up to 50-55% jerk-%, rest between sets 2min

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BLOCK HIP CLEAN HIGH PULL *full foot + HIP NINJA CLEAN + JERK
*barbell from power position
2-3[1+2+1]@up to 63-68% jerk-%, rest between sets 2min

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BACK SQUAT
2-3x8@RPE6-7 (could do 4-3 more reps), rest between sets 3-4min
*8@rpe6-7 -- target load of max ~68-71%

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CLEAN PULL *full foot
2-3x1@105% jerk-%, rest between sets 2min

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SEATED PRESS
2x6@use 90% of last weeks weight, rest between sets 2min

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SUPERSET: quality - heavy, liikkeiden järjestyksellä ei ole väliä

2 rounds:

6-8 TRICEPS PUSH UPS
12-15 BSS each leg *Bulgarian Split Squat
10-12 WIDE GRIP cable LAT PULLDOWN

Rest as needed

RECOVERY



45-60 minutes of zone 2 bike, row, ski, swim etc.

Zone 2 -sykealue on 60-70% maksimisykkeestä

Deadlift

5-5 Tng
2-2-1-1-1 ( RIR 1 )

RiR = Reps in reserve

SO 3:00