Five rounds:

12 deadlifts, 155/105 lbs or 70/50 kg
9 hang power cleans, 155/105 lbs or 70/50 kg
6 push jerks, 155/105 lbs or 70/50 kg

EMOM 30 mins
1. min : 1 round of dumbell "DT" @2x22,5/15kg
2. min : 12/10 cal row
3. min : 30" front plank

For Total Load:
5 Sets of 2 

155 min
Warm up for 15 min

1.BFLY/CTB
- BFLY x 70
- Praciticing rhythm through bigger butterfly

2.WL
A. Snatch
1x3x80 % 42
1x3x85 % 45
1x2x90 % 48
1x2x95 % 51
1x1x97 % 53
1x1x97-100% (55 xxx)

B. Snatch consistency work
Every 20 s. x 12- alternate between 1 & 2 movement
1) 2 TNG power snatch x 60-65 % - 30
2) 3 Bar facing burpee

3.Squats
3x80 % 71
3x85 % 75
3x90 % 80
3x75 % 67
- New set every 3 minutes

4.Accessory
EMOM6:
1) 10 Snatch grip TNG deadlift x 70-75% of snatch 1 RM - 40 kg
2) 7+7 Double DB reverse lunges - 2x15 kg

Rest day
Töissä klo 8.30-20.55

In 15 minutes, complete as much as possible of

• 1 deadlift
• 50-m run
• 2 deadlifts
• 100-m run
• 3 deadlifts
• 150-m run
• 4 deadlifts
• 200-m run
• Etc.

♀ 185 lb. ♂ 275 lb.

Practice Handstand/HS walk ~15min.

135 min
Warm up for 20 min

1.MU
- Drills
- MU 20x1

2.Metcon
A. 4 rounds for time:
25/20 cal Ski erg
20 Toes to bar > 15
Time: 11.53

Rest 2 min

B. 50 Strict HSPU for time
- Knees on 24" box
- EMOM7 x 7
- Time: 6.48
-Time cap: 7 min

3.Accessory
EMOM12
1. 5 Seated shoulder press - 10 kg
2. 5 Strict pull up + 10 Push up + 10 lunges
3. Rest

135 min
Warm up for 20 min

1.MU
- Drills
- MU 20x1

2.Metcon
A. 4 rounds for time:
25/20 cal Ski erg
20 Toes to bar > 15
Time: 11.53

Rest 2 min

B. 50 Strict HSPU for time
- Knees on 24" box
- EMOM7 x 7
- Time: 6.48
-Time cap: 7 min

3.Accessory
EMOM12
1. 5 Seated shoulder press - 10 kg
2. 5 Strict pull up + 10 Push up + 10 lunges
3. Rest

100 min
Warm up for 15 min

1.CTB
- EMOM10: 5 KCTB

2.WL
A. Clean& jerk
Build up to heavy 2 clean + 1 jerk in 12 minutes
- 25 35 45 50 55 60 kg

B. TNG power cleans
Build up to heavy 3 rep TNG power clean in 8 minutes
- 35 45 50 55 57.5 kg

3.Metcon
Barbell cycling efficiency
For time - split anyhow:
30 Power snatch 60/45 kg > 35 kg
30 Power clean & jerk 60/45 kg > 35 kg
60 cal Row
Done as 6 rounds: 5 PS + 5 CJ + 10 cal row
Time: 13.26