IN 12' LADDER UP +2 REPS EVERY ROUND
SIT-UPS
BOX JUMP OVER
ALT DB SNATCH 22.5/15 15/10

A.
45s. Row/Bike - Walk out + Push up
45s. Row/Bike - Spider Lunges w/ twist
45s. Row/Bike - Kipping swings

• 2rds:
  6 Deadlift
  6 Hang Muscle clean
  6 Front squat
  6 Shoulder press

• Mobility...

Odd: Thruster - 10reps (rx 45/30kg)
Even: Kb swing - 20reps (rx 24/16kg)

6 x 10m

”Add One movement each round”

For time
3 Burpees
6 Handstand Pushups
9 Toes-to-bar
12 Goblet Squats
15 Box Jumps
18 DB/KB Snatches
21 Wall Balls
24 Pistols
27 Double Unders
30 Cal.

3
3+6
3+6+9
....

40 sekuntia töitä ja 40 sekunti lepoa
3 kierrosta.

1. BURBEE
2. V-UPS
3. BOX JUMS 4.SWING KB (america)
4. PUSH-UPS
5. SLAMBALL
6. LEUAT
7. KYYKKY

Rest day

At Helsinki

110 min
Warm up for 20 min

1.BCTB
- BFLY x 40
- BCTB x 40 (singles)

2.WL
A. Jerk lowering practice

B. Clean + Push jerk + Split jerk
- Build to RPE 9 1+1+2 for the day > 1+3, no split jerks

C. Every 90 s. for 3-6 sets:
Clean + 2 Split jerks @ 85-90% of todays top weight > push jerks
- 4 x 1+2 x 50 kg

3.Segmented Clean deadlift
- 3x5 @ 100-105% of All time Clean PR
- 72.5 kg

WARM UP
2 Rounds

30 jumping jacks
30 squat rotations
30 scorpio

STRENGTH/SKILL
4x15/leg bulgarian split squats. As heavy as possible
after every set 60 sec wall sit

WORKOUT
Emom 12min
1. 10 push ups + 5 burpees
2. 20 jumping lunges with weight

COOL DOWN
5-10min stretching and calm breathing