12-minute EMOM

1) 8 Thrusters @ 80-85% H6
2) 6 – 12* Bar muscle-ups
3) Rest

Choose bar muscle-up reps so that you can fight to keep the same reps throughout the EMOM (the intent is for this to be a single, unbroken set each time).

Bar muscle-up → Reduce reps (3 – 5 reps) → Jumping bar muscle-up

Deadlift

Build to a heavy set of 10 (H10) @ RPE 8 / 2 RIR (68-74%1RM)

+

2 x 8 @ 90%H10

Rest 3-minutes between sets

Kyykky 1x80%

Penkki 1x80%

Maastaveto 1x80%

Paused back squat* + Back squat

4 x 1+2 @ 78-86% (aim for 3 RIR on 1st set, 2 RIR on the remaining sets), rest 3 to 4-minutes between sets

• 2-second pause at the bottom of the squat for the first rep

Snatch

3 x 3 @ 72.5-80%, go every 90-seconds
3 x 2 @ 75-82.5%, go every 75-seconds
3 to 5 x 1 @ 82.5+%, go every 60-seconds

-Build up within each percentage range.
-Drop the bar between each lift on the triples and doubles.

HSW ja HSPU 🤸‍♂️🤸‍♀️🤸

Split Jerk 2R

From rack or ground.

2-4rounds:

10 GHD hip extension + 10-25s hold top of extension
10 ring row + 10-25s hold top of ring row
5-15 push up + 10-25s hs hold

OPTIONAL Barbell cycling

EMOM x 8
6 power snatch 70-80% of daily 3rm

3 sets, Go every 2-minutes

6 Hang squat snatches (TnG )

75/52.5kg, 70/47.5kg, 60/42.5kg, 52.5/35kg, 42.5/30kg or 35/25kg

Choose weights that allow you to focus on execution and rhythm, not survival. You should be able to do each set unbroken with quality repetitions. You can start with a lighter load and build up IF moving well.