5 sets of 12, 10, 8, 8, 6 reps:
• Bench Press
• Bent-over Dumbbell Row
Weight: 50%, 55%, 60%, 65%, 70% of 1RMs. Use 2 dumbbells for the rows. Rest 2 min between sets.

Dumbell weights in the comments.

Warm-up
3:00 BikeErg @ easy pace
1:00 SkiErg @ easy pace
+
0:30-1:00 Hang from rings
5/side ATG Split squats
10 Kang squats
3-5 Pike compression slides
10 Box jumps
10 Burpees
+
Build to workout weight for wall balls, lunges and Devils presses
* Practice few sets of Toes To Rings /GHD sit-ups and box jump overs between movements

Clean & Jerk

A) 2024 Semifinals Complex:
In 15min Find Days Heavy:

• 3 cleans
• 2 front squats
• 1 jerk

*ei saa tiputtaa tankoa välissä

B) Back Off Sets:

E2MOM X6-8:

• 2 Squat Clean + 1 Split Jerk *DnG *2RIR. Tekniikka edellä

Front Squat

2 Waves Of 3-2-1:

1st Wave:

• 3 Reps @75%
• 2 Reps @80%
• 1 Rep @85%

2nd Wave:

• 3 @80%
• 2 @85% -1 @90%

*rest 2-3min between sets

Engine

32min On Echo Bike (PK+)

On 4, 8, 12 and 16 complete:
- 8 SHSPU + 16 TTB + 1-2 LLRC

On min 20, 24, 28 and 32 complete:

- 8 KHSPU + 16 V-ups + 2 RC’s

Gymnastic Work

A) Practice 1 skill for 15min
*for example: hsw, bmu, rmu, hsw, hspu

B) EMOM 12:

1) 45s Erg
2) 1 Set of Skill Movement (hspu, c2b, pull up, bmu..)
3) Rest

C) EMOM 12 Easy-Moderate Movement

1) 30-40 DU
2) 10 Burpee Box Jump Over
3) Rest

Ring Holds

3-4x For Quality:

• 20-30s Ring Support Hold
• 20-30s Ring Dip Hold
• 20-30s Chin Over Rings Hold

For time

• 400-meter run
• 50 air squats

Complete as many rounds and reps as possible in 15 minutes of

• 20 double-unders
• 5 hang power snatches
• 5 strict handstand push-ups

♀ 105-lb barbell
♂ 155-lb barbell

Thruster kolmosia
15,25,29,31,34,35

Työntöreeniä, pään päältä, eestä

Alfatyöntö thrusterista työntöön
25,30,35

Voimatempaus + vauhtipunnerrus hartioilta te-ote 1+2
15,20,24,25,29,31,34

Tempaus lantiolta + vala 1+2
25,29,31,32,34,36?

Sally 30kg kyykky ja pallof press kumpparilla 3x10

Shoulder press 3x4, 1x9

WU
Juoksua ulkona, joten lenkkarit mukaan!

CF

20x
40sek on, 20 sek off
1. 2xKB C&J
2. Bike
3. 2xKB snatch
4. Bike
5. Bear hug carry
Rest 3-4min

20x
40sek on, 20 sek off
1. Lunge jumps
2. HSPU variation, ~2sets
3. Burbee box jump
4. BMU, 1-2sets
5. V-ups

As heavy as possible

3 x

10x shoulder press
10x push press