Warm up
30-40 band pull aparts
then with miniband
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 single leg hip bridges
10 banded dynamic squat strech
then
2 rounds
1:30 cardio machine
10 step back lunges
10 bodyweight alt leg RDL
10 cossack squats
:30 Plank Hold
:15 Side Plank Hold R/L
:10-15 ring support hold and ring dip hold

Strenght
3 sets
4-6 strict ring dips (control tempo)
4-6 romanian deadlifts
4-6 sumo deadlifts
use 40-60% of 1rm deadlifts, control tempo and get the feeling on hamtrings
and glutes.
rest 2-3 min bwn sets

Strenght&Conditioning
3 sets alt time with partner or rest 1:1
10 front racked lunge steps with barbell (in place)
8-15 push ups
16-24 alt leg v-ups

Midbody work
2-3 rounds
10+10 single arm db bench press @moderate weight
10+10 kb side bents
10 supermans with (purista jalat yhteen)
rest 1-2 min bwn rounds

Cool down
2-3 min light cardio
1+1 min glute smash
1-2 min pigeon pose strech
1+1 min hamstring strech

🎵🎶🎵🎶🎵🎶🎵🎶🎵

Unbroken sets for load:

15-12-9 Power Snatches

Rest as Needed Between sets.

• The goal is to lift the most amount of weight possible for each unbroken set.
• You are allowed multiple attempts at each set of unbroken snatches. -Reps must be completed touch and go for each set. No Stop on the floor. Pausing in the hang or overhead is ok.

5-6 Sets:
5-6 Reps @ 60-65%
 

*6-8 Second Eccentric

Find heavy in 15min
1 hang pull + 2 hang snatch + 1 ohs

5 Sets:
3 Power Cleans + 1 Push Jerk @ 65-70%

3-5 Sets:
2-5 Strict Weighted Ring Dips

Rest 3 Minutes Between Sets. 

Warm-up:

3x
15/12 Calories erg
10 Kettlebell swings
10 Goblet squats
10 Arnold press with single kettlebell
20 Russian twists

---

Power snatches

20 x 2 Power snatches @ 65%, lift every :45.

Clean and jerks

Every minute on the minute for 12:00 minutes of:
2 “Power clean and push jerks” @ 68%

Deadlifts,
15 @ 45%
12 @ 52%
9 @ 60%
3x6 @ 65%

---

Core:
Sandbag bearhug hold, accumulate 5:00 minutes

Bonus:
4 x 15 Banded chest to bar pull-ups
3 x 15+15 Seated 1-arm shoulder press
4 x 12 Weighted hip extensions on GHD

3 rounds for quality:
30m Sandbag Bearhug Carry 60/40kg
30m Skillmill Sled Push (10/9)
45sec Sorenson Hold
- Rest as needed

3-4 rounds:
15/15m Single Arm KB Bottoms-up Carry 16/12kg
20 Barbell Bicep Curls 20/15kg
- Rest 1-2min btw rounds