Set 1: 5 Reps @75%
Set 2: 3 Reps @85%
Set 3: 1 Rep @95%
Set 4,5,6... : 1 Rep @+100%

16:00 Deadlift + Metcon ( 18.10.2025 )
17:00 Teens
18:00 EasyWod

WARM-UP
3 sets of:
15 Banded Face Pulls
15 Banded Presses
6-8 Dumbbell External Rotations (each arm)
30-40 Second Side Plank (each side)
+
2 sets of:
5 Half Kneeling Medball Slams (each leg down/up off the ground)
Rest as needed

Every 90 seconds, for 12 minutes (8 sets of):
Power Jerk
Sets 1-3: 3 reps @ 66-76% 42.5-50
Sets 4-6: 2 reps @ 76-86% 50- 55
Sets 7-8: 1 rep @ 86-91% 55- 62.5
Use blocks if you have access.
*%'s based of 1RM Power Jerk.

For time:
40 Bench Press @70%
*Every break perform 5 Toes to Bar before returning to the bar.
* perform at least 6 unbroken reps with this weight.

4:37

3 sets of:
4-6 Handstand Push-Ups
Rest 30 seconds
3-5 Supinated Grip Strict Pull-Ups
Rest 1-2 minutes

5 kierrosta

Supersetit
Lonkan ojennus taljassa 10 x jalka-> nouseva paino
8 pistoolikyykkyä lisäpainolla
2 min lepo

Bear complex 5 x 3 nuoseva paino
Power clean/front squat/push press/ back squat/push press
2 min lepo

5 x
Hang power clean x 4 + push press x 5 nouseva paino
2 min lepo

Loppuun 20 min venyttely

Clean&jerk
8xOT2M

2 Power clean+ 1 split jerk

---

16xOTM

1) 40sek single under
2) 15-20 wallball
3) 20 abmatt sit-up
4) Rest

Muscle snatch + ohs
4-5 x 3+3

Snatch pull + low hang snatch
4-5 x 1+2

Power snatch + hang power snatch
4-5 x 1+1

Snatch pull with pause
3x3

Alternate B1/B2

B1. Strict dip – Build to 3-5RM, rest 1:00 before A2

B2. Strict chin-up – Build to 3-5RM, rest 2:00 before A1

Power Clean

E2MOM X9

Set 1-3:

• 2 Power Clean From Blocks (Above knee) (DnG)

Set 4-6:

• 2 PC Blocks (Below Knee) (DnG)

Set 7-9:

• 2 PC From Floor (DnG)

Clean Pull

• 3x1 @120% *Rest 2-3min between

Front Squat

• 1x3 @70%
• 1x3 @80%
• 1xMax Reps @85%

*Rest 3min between sets

Metcon

For Time:

• 24 Cal Echo Bike
• 40 Thruster @30kg
• 20 bMU
• 24 Cal Echo Bike

Penkki eri painoilla

33'AMRAP w. partner

Buy in: 100 KB snatch @24/16kg
Then

150 DU
100cal row
50m burpee broad jump
25 pull up
10 syncro KB thruster