Front squat

4 x 3-4 @ 82-88% (aim for 2-3 RIR on the 1st set, 1-2 RIR on the remaining sets), rest 3 to 4-minutes between sets

RIR = How many reps away from failure we want you to go. We will typically work in the 1 – 3 RIR (1 to 3 Reps In Reserve) range to ensure the sets are hard enough to be challenging and for you to make progress.

Power snatch + Deep power snatch + Snatch

6 to 9 x 1+1+1 @ 62.5+%1RM snatch, Go every 90-seconds to 2-minutes

This is a snatch where you catch the bar in three (3) different positions, each one deeper than the previous one.

1 – Catch in a power position, pause for 1-second, stand up to finish the rep

2 – Catch in a deep power position (hips just above the knee), stand up to finish the rep

3 – Regular snatch

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

For time:

• 5 power cleans
• 20 dumbbell bench presses
• 100 double-unders
• 10 power cleans
• 20 dumbbell bench presses
• 100 double-unders
• 15 power cleans
• 20 dumbbell bench presses
• 100 double-unders

♀ 125-lb cleans, 50-lb DBs
♂ 185-lb cleans, 70-lb DBs

Rest, then,

Accumulate 2 minutes in an L-sit hold.

*Focusing on quality, accumulate 2 minutes in as few sets as possible.

7-10 rounds: 5min On / 1min Off

20-40 DU, 10-20m hs walk + remaining time EASY bike / scaled 2-4 wall walk

PK1-2 NOT TOO FAST

In 6 minutes window x 6 Sets:

( Alternating A & B )

A)

Row 30/24 Calories
15 Deadlift 70/50kg
15 Wallball Shots

B)

Air Bike 21/15 Calories
30 Kettlebell Swing 24/16kg
15 Burpees

3-4rounds:

15-25s chin over bar hold
15-25s ring support
15-25s hollow hold

Build to a heavy 5 @ RPE 8 (82-86%)
+
2-3 x 5 @ 85-90%H5

Rest 3 to 4-minutes between sets

– Build up to a heavy set of 5 (H5) @ RPE 8, somewhere in the 82-86%1RM range.
– Once you’ve hit the H5 set, you have 2-3 back-off sets of 5 @ 85-90% of your H5.

E3MOM x3:
Track 1:
5 (weighted) pull up - one set (HUOM! MYÖTÄOTE)
1-4 wall walk (max. 5s rest between reps)
- jos teet vain yhden wall walkin, yläasennossa 10-20s pito.

Track 2:
5 banded pull up - one set (HUOM! myötäote)
1-4 wall walk / feet on box wall walk (max. 5s rest between reps)
- jos teet vain yhden wall walkin, yläasennossa 8-18s pito.

Tavoite: RIR 1 molemmissa liikkeissä.