A: Triple jump x8
B: Power clean 5x3
C: Deadlift 3x5
D: Weighted pull ups 5x3
E: Strict chin ups Supinated 1xMax
F: SA Seated rows 2x10/arm
G: Barbell biceps curls 1xDrop set

A) Main Strength

Bench press progression

5x3@85-90% of heavy 3 from week 2 (or 5x3@heavy)

B) Accessory Strength

3 sets
12-15 dumbbell chest fly@light
max unbroken strict pull ups/chin ups/ring rows after each set

3 sets
10 dumbbell lateral + front raises@light
20 banded pull aparts

C) For quality (@empty bar)
50 barbell curls
*complete 10 skull crushers for breaking the set

For time

• 10 handstand push-ups
• 5 burpee pull-ups

Intermediate option

• 6 handstand push-ups
• 3 burpee pull-ups

Beginner option

• 6 dumbbell shoulder presses
• 3 burpee jumping pull-ups

♀ 15-lb dumbbells
♂ 20-lb dumbbells

For time:
21-15-9 Devil's Presses 2x15/10kg
21-15-9 Box Jumps 60/50cm
42-30-18 DU

E2MOM x3
3 Pull-ups
EMOM3
2 Pull-ups
E30sMOM3
1 Pull-up

Maksimitoistot

2 Rounds
5 Scapular pull-ups
5 Arch hold push to hollow holds (3-5 sec in each position)
8 Tension swings (sponge/block between feet)
3-5 Pike compression slides
5 Table top pulses
+
The intent here is to get sweaty and to bring your HR up to touch on the workout intensity BUT not to fatigue yourself for the workout:
3-minute SkiErg @ easy pace
2-minute Row @ moderate pace
2-minute SkiErg@ moderate pace
1-minute Row @ hardest pace
1-minute SkiErg @ hardest pace
* At the start of each minute, take 3 big, expansive breaths (while still moving) to warm up the respiratory muscles
+
Build up to workout weight on the power clean and jerk
Practise the other movements between your sets
+
Once through
3 Power clean and jerks @ workout weight
6 Chest-to-bar pull-ups
12 Wall balls
15/12 (cal) SkiErg
12 Wall balls
6 Chest-to-bar pull-ups
3 Power clean and jerks @ workout weight

Snatch 6x2 from blocks
above the knees

Shoulder press 4x8

For time

• 21 Kettlebell swings

• 3 Toes-to-bars

• 18 Kettlebell swings

• 6 Toes-to-bars

• 15 Kettlebell swings

• 9 Toes-to-bars

• 12 Kettlebell swings

• 12 Toes-to-bars

• 9 Kettlebell swings

• 15 Toes-to-bars

• 6 Kettlebell swings

• 18 Toes-to-bars

• 3 Kettlebell swings

• 21 Toes-to-bars