2-3× 3-5×/side *weight or without

CLEAN + FRONT SQUAT

Every 3min x4
1 power clean + 2 front squats
3 high box jumps after Every set

• piiiikkkusen tatsia cleaniin pikku hiljaa
• paino saa olla suht kevyt ja keskity terävyyteen

Emom3
30 du
20cal bike
10 burpee

Niin pitkään kun kerkee 3min sisään.

Press

A) Find Days Technical Heavy 1RM

• Push Press

Split Jerk

E2MOM X8-10

• 2 DnG Split Jerk (1s Pause in Catch) *RIR 1-2

Gymnastics

A) HSW Ramp Practice For 5-10min

B) EMOM 16

1: 3-5 rMU
2: HSW Ramp (one way + 7.5m flat)
3: 30 Heavy/Drag DU
4: HSW Ramp (one way + 7.5m flat)

Strength

A) 3x Superset:

• 10-15 Incline DB Bench Press
• 10-15 No Feet High Hang Muscle Snatch

*rest 3min between rounds

B) 3x Superset:

• 10-15 Feet Raised Ring Row
• 10-15 Seated DB Lateral Raise

*rest 3min between rounds

2-3 sets:

10 snowangel
30+30s side planks

LÄMMITTELY
1 kierros - 60s./liike
1. Jefferson curl kp
2. Kädet boksilla lankussa - askel eteen ja rotiaatio etujalan puolelle
3. Pull over venytyksellä (pallon päällä)
4. Elephant walk

ACCESSORY
2 kierrosta - 60s./liike
1. Yhden jalan pohjennousut kk oik. & vas.
2. Yhden jalan sjmv rotaatiolla oik. & vas.
3. Tuulimylly istuen oik. & vas.
4. Yhden jalan lantionnosto pito jalat stepperillä oik. & vas.
5. Istuen veto vk + työntö kp oik. & vas.

VOIMA
Sumomave - laskevat toistot (10 - 8 - 6)
Lattiapunnerrus - laskevat toistot (10 - 8 - 6)

EMOM 16 or 20 (0:40 work / 0:20 rest)

1) Bar muscle ups
2) Cross-over single or double-unders
3) Handstand push-ups*
4) Rest

• You can pick the HSPU variation (wall-facing, strict, kipping or any of these to a deficit). Pick one that is challenging and you know you’d need to work on. You can choose a different variation each round as well if wanted.

Intent. Accumulate EXCELLENT repetitions in each movement, move at a steady pace and don’t push the movements to failure.

Movement options. You can also choose to drop a movement off if feeling very fatigued.

Bar muscle-up → Jumping bar muscle-ups → Glide hip snap to the bar drill
Cross-overs → Double-unders → Single-unders
HSPU → Standing HSPU variation of choice → Hand-release push-ups

4min ON, 2min OFF *6 (3 rounds each)
A) 800m bike
10-20 HSPU
max reps alt. Hang Power Clean & Jerk @15kg

B) 600m ski
15-20 Toes to bar
Max reps burpees to target

Week 4 of 6 of this cycle.
8 sets:
• 4 Back Squats
Weight: 80% of T1RM Back Squat. Your training 1 rep max (T1RM) is 90% of your current 1 rep max. Perform all sets at this weight. Rest 2 min between sets.

3*10 , RIR 3