LIFTING

A) WU

1-2X: 10 Clean DL + 5 High Hang Muscle clean (empty BB)

2X: 2 Clean Pull + 2 Hang Muscle Clean + 2 Hang PC
(Light)

2-3X: 1-2 PC + 1-2 Hang PC + 3 Broad Jump
(build Up)

B) Primer:

E2MOM X9:

Set 1-3: 3 PC (DnG) + 1 Hang PC @70-75%
4-6: 2 PC + 1 h. PC @75-80%
7-9: 1+1 @80-85+

• Voit ottaa muutaman ykkösen päälle jos tuntuu hyvältä.

C) Clean Pull 4x2 (E3MOM) @110-120%
*1s pause polven alapuolella

SQUATS

BS:

1x8 @65kg
1x6 @75kg
1x4 @85kg
1x4 @90kg

FS:

1x5 @65kg
1x4 @70kg
1x3 @75kg
1x3 @80kg

ACCESSORIES

3-4 ROUNDS FOR QUALITY:

-45-60s SB Bearhug Hold
-15-20 GHD Hip Ext.
-15/15 Calf Raise (1s pause @top)
*rest as needed

Deadlift 5x5

BikeErg 30 min (moderate)
- 450 cal (900cal/h)

Tekniikka 3 x 10min:
1) DU
2) Bar muscle-up
3) kipping HSPU

For time

• 400-meter run
• 15 burpee box jump-overs
• 10-calorie bike
• 6 alternating dumbbell snatches

♀ 20-inch box and 50-lb dumbbell
♂ 24-inch box and 75-lb dumbbell

🦋🦋 leukoja
BMU

Bench press

1) Snatch

A) WU
E3MOM X5:

• 1 Snatch Pull + 2 Hang Power Snatch

• 2-3 Seated Box jump

• alota tyhjällä tangolla ja nosta vähän kierrosten edetessä

B) E2MOM X9

• Set 1-3: 3 Power Snatch @70-75%
• 4-6: 2 Power Snatch @75-80%
• 7-9: 1 @80+

C) Snatch Pull
- 4x2 @110-120%

20MIN Amrap

• 7.5m Front Rack Lunge
• 8 Bar Facing Burpee
• 7.5m Front Rack Lunge
• 4-6-8-10-12etc. T2B

*eli kaikki muut liikkeet pysyy samana joka kiekka, mutta t2b toistot kasvaa kahella joka kierros.

3) Optional ACCESSORY
3-4 Rounds For Quality:

• 15-20 Banded Face Pull
• 10/10 DB Row

1k air runner
1k ski
2k assault bike
20 strict pull up
1k air runner
50 burbee
1k assault bike
1k row
1k air runner
40 lunge
1k assault bike
100 wallball

Warm-up
5:00 Echo Bike increasing pace (easy to moderate)
+
2 Rounds
8/side Xiao Pengs
20-second hang from a bar w/ ribs locked down
3 Scapular swimmers (prone position)
5 Inchworms
8 Scapular pull-ups
+
2 rounds
8 Handstand shoulder shrugs
8 Tension swings
4/side KB windmills
+
Build to workout weight on the power snatch
* 1-2 Rounds of toes-to-bars prep:
8 Supine hollow hold w/ double leg extensions overhead
8 Standing straight arm lat pull-downs
4 TTB timing drill (open, jump, pull & snap to bar)
4 Tension swings + 4 Kipping knee raises
+
EMOM 6 @ increasing pace
1) 12/8 (cal) Echo bike
2) 4-8 Toes-to-bars + 1 Power snatch @ workout weight