Eilinen/Lepo

120 min
WU for 15 min
Skillwork: HSW practice for 15 min

1.SPP (skill)
A. Practice pistol skill progressions from video > DONE

B. Barbell Efficiency
Push jerk - 4 x 7
27.5 35 35 40

2.Strength
Alternate
A1. Front squat w/ 2 sec. pause 5 x 3 @AHAFA, r. 2 min.
50 55 60 60 60
A2. Deadlift - 5 x 5 @ 75-80 % , r. 2 min.

3.Cool down
5 min AB

10-9-8-7-6-5-4-3-2-1 reps for time of

• Body-weight power cleans
• Strict handstand push-ups

Post time in comments.

15 dips
15 push press (65lbs)
15 pull ups

10 thrusters (95lbs)
10 burpees
20 thrusters
20 burpees
30 thrusters
30 burpees

4 rounds:
10 pull ups
15 plyo push ups
20 air squats

50 toes to bar
100 leg levelers

4RFT, with partner
400m Run
500/450m Row

YGIG

10min Jogging
2min Walk
1min/side Hip flexor/quad stretch
1min/side Glute stretch
1min/side Calf/Achilles stretch

A1) Clean EMOM

EMOM for 4 minutes of 2 cleans - heavy
Rest 3 minutes
EMOM for 4 minutes of 2 cleans, +2,5-5kg

A2) Power cleans

Build up to a heavy 1 rep power clean of the day.
- Start with a light weight
- Don’t max out! One heavy set is enough

B ) Squats

Front squat 4 sets of 6 @ 60%

C ) Accessory:

3-4 Rounds of
10 Bent over row
15 Banded hip extension on GHD
15 GHD sit-ups

5-3-2-1-2-3-5

8 min EMOM

Odd min: 3-6 butterfly pull ups / kipping pull ups

8 min EMOM:

1-2 ring MU

STRENGTH
Strict Pull-up: Build to a 1RM in 10 sets. Rest 2:00
*Between sets complete 5 Single Arm DB Bench Press each side - find a challenging weight and use it for all sets.
- Goal: #2.5-5 PR on the Strict Pull-up, 50ish total reps per arm with great core stability on the Presses.
Rx+: Strict C2B Pull-ups + 1 Drop Set of Max Reps at BW after 1RM achieved

CONDITIONING
4 RFT:
2 Rope Climbs
25 Burpees
200 Meter Run
- Goal: Steady pace (3ish minute rounds) with no more than a :30 drop-off between rounds. Pacing the Burpees is key here.
Rx+:Legless Rope Climbs

EXTRA CREDIT
Side Plank + RKC Plank: Tabata 8 x 20s on/10s off.
- Alternate positions

COOLDOWN
Parasympathetic Breathing x 10-15 breaths of 3 seconds inhale + 1-second hold at top + 3 seconds exhale + 1-second hold at the bottom.