3 Sets, go every 5:00-6:00

6 Front squat @ 74+% (2-3 RIR)
12 Stiff-legged deadlift @ RPE 7-8 (2-3 RIR)
24m sled push*
* Choose a weight you can either push a continuous 24m (if possible) or 2 x 12m with only rest being the turnaround

– Perform all three (3) movements back-to-back with only a short rest.
– You can build up the squat weight across

Snatch pull

4 x 2 @ 105-115%1RM snatch, rest 2:30-3:00

Miskan spessuwod parin kanssa
1,3,5,7,9,11. kierros laite 2000m pyörä
2. lunget neljä kierrosta salia ympäri
4. Burpee plate 80
6. Kb swing 100
8. Farmers carry viisi kierrosta salia ympäri
10. Wallball 150
12. Push up 100

Block snatch (below the knee), Go every 2:00

2 x 3 @ 65+%
3 x 2@ 70+%
3 x 2 @ 75+%

– Drop the bar between each rep, reset and go.
– If you don’t have blocks you can stack plates for blocks OR go from hang instead (you might need to keep the weights a bit lighter).

3 Sets, go every 5:00-6:00

6 Front squat @ 74+% (2-3 RIR)
12 Stiff-legged deadlift @ RPE 7-8 (2-3 RIR)
24m sled push*

• Choose a weight you can either push a continuous 24m (if possible) or 2 x 12m with only rest being the turnaround

– Perform all three (3) movements back-to-back with only a short rest.
– You can build up the squat weight across sets if they’re easier than 3 RIR (but fatigue accumulates here so you might not).
– Aim to go heavier than 2 weeks ago

Back squat 1x5

Aikaa vastaan:
3 kierrosta:
10 deadlift (100/75kg)
20 burpee
30 kb swing (24/16kg)
40 bench press (50/35kg)
50 air squat

Power Clean

A) E2MOM Till Days Heavy:

• 2RM Power Clean (DnG)

B) E3MOM X3

• 10 Power Clean (TnG) *semmonen haastava paino, että 1-2 vikaa on pahoja

Front Squat

• 4x5

*RIR 1-2
*Rest 3min between

EMOM 12

1: 45s DB Farmers Carry @Heavy (25-27.5kg)
2: 45s SB Bearhug Hold @50kg
3: Rest

Accessories

4 Rounds:

• 40/40s Copenhagen Plank
• 10-15 Ring Push Up + 20-30s Ring Plank Hold
• 10-15 DB Hammer Curl

EMOM 8 (0:30 work / 0:30 rest)

1) Chest-to-bar pull-ups
2) Strict handstand push-ups

Intent. Accumulate EXCELLENT repetitions of each movement. Aim for a single big set each minute BUT you can also chip away at smaller sets as wanted/needed.
Flow. Work for 30-sec, rest the remainder of the minute.

HSW skills (take 10-15 minutes here)

You have three (3) options here:

1) HSW Ramp* – practice going over the ramp both ways (slide / stairs first), 4-8 reps (both ways)
2) HSW “speed bumps” – Set up plates (two side-by-side) of different heights about 1.5m apart to create an obstacle course, 6-10 reps back-and-forth
3) Handstand walk pirouettes** – EMOM 6-10, 1-3 pirouettes ( = 1 every 2m HSW)

• On the ramp (especially stairs up), it helps to 1) commit to moving forward (easy to stall), 2) turn hands slightly out, 3) move hands a bit wider (at first, later can be narrower when more confident), 4) keep the head neutral (vs arching to look down)