Warm-up
1:30/1:00/0:30 of each @ increasing pace
1) Jog/Run
2) SkiErg
3) BikeErg
+
1-2 Rounds
10/side Xiao Pengs
0:30 hang from a bar w/ ribs locked down
2 Scapular swimmers (prone position)
+
2 rounds
8 Scapular pull-ups
8 Handstand shrugs
8 Hollow rocks
8 Tall kneeling halos
8 V-ups
8 KB Sots presses
+
Kipping Toes-to-Bar complex – 2 rounds
3 Tension swings (sponge/block between feet)
3 Kipping knee tucks (i.e., half a kipping toes-to-bar)
3 Kipping toes-to-bars
+
Build to workout weight for deadlift
* Few short sets of other movements between weights as you build up OR after you’ve built up the deadlift
+
@ workout weight
200m Run
6 Toes-to-bars
6 Handstand push-ups
6 Chest-to-bar pull-ups
250m SkiErg
4 Deadlifts
8 Box jump overs
500m Bike erg

6-8 sets x 3 reps

Squat clean & jerk

Snatch

A) WU
4 sets of:

• 4 Muscle snatches + 4 Behind the neck push press

-Rest 90 sec-

B) Primer

Every 75 sec x 12 sets

• 1 Power Snatch (Suggested)

*2x1 @80%
*2x1 @82%
*2x1 @84%
*2x1 @86%
*2x1 @88%
*2x1 @90%

Pause Back Squat

• 4x6 (Full pause bottom position)

*65-70% of 1RM
*Rest 3min Between sets

Accessories

4 Rounds For Quality:

1) 45-60s SB Bearhug Hold
2) 15-20 Banded GHD Hip Ext.
3) 30/30s Copenhagen Plank

Voima
E3MOM, 4rds
DB Bench press 8-10

WOD
"Modattu Baseline"
300m Row
30 Air squat
15-20 Sit up
10-15 Push up
10 Ring row

*pause 2-3sec in the bottom
1+2@75%, 2x1x[1+2]@78%, fs-%, rest btw sets 3min

E4MOM40:

Plank hold 45s rest of time bike

Päivän raskas ykkönen työntö

Bench Press
• 10 reps at 55% of 1RM
• 8 reps at 65% of 1RM
• 6 reps at 70% of 1RM
• 4 reps at 75% of 1RM

4 x 4

For time

• 21 GHD sit-ups
• 7 rope climbs to 15 feet
• 21 GHD sit-ups
• 21-meter double-kettlebell front-rack walking lunge
• 15 GHD sit-ups
• 5 rope climbs to 15 feet
• 15 GHD sit-ups
• 15-meter double-kettlebell front-rack walking lunge
• 9 GHD sit-ups
• 3 rope climbs to 15 feet
• 9 GHD sit-ups
• 9-meter double-kettlebell front-rack walking lunge

♀ 35-lb kettlebells
♂ 53-lb kettlebells