170 min
Warm up + COS 20 min

1.HSW
- 15 m

2.BCTB
- Bfly 3x10
- Box 2x8
- KS+BCTB 4x5
- BCTB+hollow 10x1

3.Strict HSPU strength
A. Box pike HSPU 4 x Max effort
- 4 kg x 3
- 3 kg x 3 2 3

B. Box Pike HSPU negatives w/ deficit 3x5
- 5 s. down
- 10 kg plates

4.Front squat
A. Build to max set of 4 for the day

B. 3x4 @ 90% of todays max
- Rest 2-3 min between sets

5.Hang power snatch cycling
A. Every 90 s. for 8 rounds:
5 Hang power snatches
- 30 30 32.5 32.5 32.5 32.5 35 35 kg

6.Accessory
A. 3 sets:
10-12 Seated DB Press - 10x25 8x25 11x20 lbs
8 Horizontal T-bar row - 30 35 35 kg

Treeni 1: thruster ja voima

1. 9xevery 90s: thruster. (find your max)

2. strength: 3 rnds:
   6-10 ring dips
   6-10 barbell row
   6-10 deadlifts

3. Emom of your choice
   OTM 10
   1)pick your weakness movement
   2) pick your strong movement

Parin kanssa

80 KBS
40 box step over with 1 kb
40 Goblet squat
40 Box step over
40 1 hand Clean+FS

16 kg kuula

Tempaus + Snatch balance RM + 1+1x90%

Rive + työntö 2+1 RM + 2+1x90%

Etukyykky 1x3x70%, 1x2x75%, 1x2x80%, 2x2x85%

Accessory:
Lisäpainolankku 3 x 30 sek
Sivutaivutus 3 x 15+15

Maastaveto max1

A. BTk Jerk every 90 seconds. doubles and singles
185x2,195x2,205x2,215x1,225x1,235x1,245x1,255x1 (ugly with a bit of press out)

B.
1 power snatch(135)
10 hspu
2 power snatch
9 hspu
3 power snatch
8 hspu...
-27:20. went to piked hspu at 6. snatch were all singles. no fails but should have went with lighter weight to move faster.

AMRAP 15:
30 Double Unders
10 power clean 70/50
30 Double Unders
10 barbell lateral Burpees

5min amrap
5 Dumbbell Box Step-Overs
10 Dumbbell Push Presses
Rest 2 minutes, and when the running clock reaches 7:00…
5min amrap
5 Devil’s Presses
15 Air Squats
Rest 2 minutes, and when the running clock reaches 14:00…
5min amrap
5 Strict Pull-Ups
10 Push-Ups

lepoja/ uinti

A.
6 X 20 sec on : 20 sec off, alternating
Ring row hold
Inchworm hold

REST 2 minutes

B.
6 X 20 sec on : 20 sec off, alternating
Ring push up hold (top)
Ring push up hold (bottom)

REST 2 minute

C.
6 X 20 sec on : 20 sec off, alternating
Hollow hold
Arch Hold
REST 2 minutes

D.
6 X 20 sec on : 20 sec off, alternating

Side plank (left)
Side plank (right)

*You can make the side plank hold harder, by lifting your leg up