A: SA Kb press 4x5
B1: SA Kb rows 3x12
B2: Push ups 3x18
C1: DB powell raise 2set
C2: Banded over head triceps extensions 2set
D: SA DB biceps curls 2x8

Total 120 min
3 sets of: 4 OHS, 6 thruster, 8 strict T2B, 10 GHD hip extensions

Skillwork: MU practice for 20 min

A.
Every two minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
B.
Every two minutes, for 6 minutes (3 sets):
Back Squat x 10 reps @ 75%
C.
Three rounds for time of:
10 Deadlifts (315/205 lbs) = 93 kg > 80 kg
20 Pull-Ups
Result: 3.56, 4.56, 4.40 = 13.32
Rest until the running clock hits 10:00, and then… > 15.00
D.
For time:
Row 60 calories 3.59
60 Walking Lunges with 32/24 kg Kettlebells in Farmer’s Carry Hold > 16 kg
Result: 9.36, total 24.37
Avg/max HR 181/191
total 174/191
E. 700m row

Total 105 min
2 sets of: 10 thruster, 10 GHD situps, 10 OH walking lunges, 10 good morning
mobility

A
Every 30 seconds, for 15 minutes (10 sets of each) perform the following:
Interval 1 (30s) – Drop Snatch x 1 rep > snatch balance
Interval 2 (60s) – High Hang Snatch x 1 rep
Interval 3 (90s) – Snatch x 1 rep
Perform all movements at 70-75% of your 1-RM Snatch.
27.5 30 30 32.5 32.5 32.5 32.5 35 35 35

B.
Every two minutes, for 12 minutes (6 sets) of:
Strict Shoulder Press x 5 reps @ 80-85%

C.
“DeHart”
Complete as many rounds and reps as possible in 4 minutes of:
195/135 lb Power Clean x 1 rep = 61 kg > 45 kg
195/135 lb Thruster x 1 rep > 45 kg
195/135 lb Shoulder to Overhead x 1 rep > 45 kg
Result 6+2 = 20 reps

D.
Three sets of:
Glute-Ham Raises x 6-8 reps @ 3011 > takareisikone
6, 6+2, 4+4 10 kg/7.5 kg
Rest as needed
Single-Arm DB Row x 8-10 reps each @ 2111
8x35 lbs
Rest as needed
Strict Toes to Bar x 6-8 reps @ 3110 > no tempo
8, 8, 7
Rest as needed

Total 120 min
3 sets of: 5 HSPU, 10 T2B, 5 OHS, 10 lunges

Skillwork: MU practice for 20 min

A.
Every 2 minutes, for 20 minutes (10 sets) of:
Power Clean + Hang Clean + High Hang Clean
*Sets 1-3 – 60-65% 35 37.5 40
*Sets 4-6 – 65-70% 40 42.5 42.5
*Sets 7-8 – 70-75% 45 45
*Sets 9-10 – 75-80% 47.5 47.5
B.
Five sets of:
Front Squat x 4-5 reps @ 41X1
(MUST move up in weight from last week by 4-6%)
Rest 3 minutes
C.
Complete as many reps as possible in 4 minutes of:
1,1,2,2,3,3,4,4...
Hang Squat Clean
Chest-to-Bar Pull-Ups
. . . and so on up the ladder
Men = 205 lbs, Women = 135 lbs = 61 kg > 50 kg
Result: 4+2 = 22
Rest exactly 8 minutes, and then:
D.
Complete as many reps as possible in 4 minutes of:
1,1,2,2,3,3,4,4...
Hang Squat Clean
Chest-to-Bar Pull-Up
. . . and so on up the ladder
Men = 155 lbs, Women = 105 lbs. = 47.5 kg > 45 kg
Result: 4+9 = 29
E.
1000m row

Total 120 min
Skillwork: HS/HSW practice for 10 min
3 sets of: 40 DU, 6 burpee, 8 box jumps, 10 GHD situps

A.
Three sets of:
Jerk Balance x 3 reps 30 35 40
Immediately followed by…
Every 2 minutes, for 10 minutes (5 sets) of:
Split Jerk x 3 reps @ 65-75%
40 42.5 45 45 45
Focus here is on PERFECT mechanics.

B.
Every 2 minutes, for 8 minutes (4 sets) of:
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 2 reps @ 80%

C.
Every 90 seconds for 12 minutes (8 sets):
Speed Deadlift x 3 reps @ 65% 65kg

D.
Complete rounds of 21, 15 and 9 reps for time of:
Strict Handstand Push-Ups > kipping, 10 kg plates
Ring Dips
Burpees to Target 6″ Over Reach
Results: 11.27, 10.40, 11.52 = 34.00

500 m row

Total 105 min
2 sets of: 10 wall ball, 1 min row, 10 lunges, 10 abs, 10 backs
OHS 5x20 5x30

A.
Every two minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
Immediately followed by…
Every two minutes, for 6 minutes (3 sets):
Back Squat x 10 reps @ 78%

B.
Three rounds for time of:
7 Deadlifts (345/225 lbs) = 102 kg > 82.5kg
7 Muscle-Ups > 7 ring dips
Results: 2.15,2.53,2.59 = 8.08
Rest exactly 3 minutes, and then…

C.
Three rounds for time of:
20 Wall Ball Shots (30/20 lbs) > 14 lbs, no 20 lbs ball
15 Toes to Bar
Results: 2.12, 3.01, 3.21 = 8.34
Rest exactly 3 minutes, and then…

D.
30 Dumbbell Burpee Box Step-Overs (55/35 lb DBs, 20″ box)
Result: 7.17, total 30.02
Avg/max HR 165/184

Total 105 min
3 sets of: 40 DU, 10 T2B, 5 HSPU, 10 burpee
Skillwork: MU practice for 15-20 min

A.
Every 2 minutes, for 20 minutes (10 sets) of:
Clean + Hang Clean
*Sets 1-3 – 65-70% 40 42.5 42.5
*Sets 4-6 – 70-75% 45 45 47.5
*Sets 7-8 – 75-80% 50 52.5
*Sets 9-10 – 80-85% > only clean 55 57.5 60 62.5 65 :)

B.
Five sets of:
Front Squat x 3-4 reps @ 4111
(MUST move up in weight from last week by 4-6%)
Rest 3 minutes

C.
Complete as many rounds and reps as possible in 5 minutes of:
5 Power Cleans (205/145 lbs) = 65 kg > 47.5 kg
10 Burpees Over the Barbell
20 Double-Unders
Result: 2+4 = 74 reps, 172/182
Rest exactly 5 minutes, and then…

D.
Complete as many rounds and reps as possible in 5 minutes of:
10 Push Press (155/105 lbs) = 47 kg > 40 kg
20 Pull-Ups
Result: 1+29 = 59 reps, 182/192

E.
Pull up practice for 5-10 min (sets of 16,10,10)

Total 105 min
WU: kuntopallot, heittoja, loikkia, hyppyjä

A.
Every 90 seconds, for 15 minutes (10 sets):
Snatch x 1 rep
Load should be secondary to perfect mechanics.
25 27.5 30 32.5 35 37.5 40 42.5 45 :) 47.5 ei
B.
Every 90 seconds, for 15 minutes (10 sets):
Front Squat + Jerk
*Sets 1-2 – 65%
*Sets 3-4 – 75%
*Sets 5-6 – 80-85%
*Sets 7-8 – 85-90%
*Sets 9-10 – 90-95%
C.
Every minute, on the minute, for 30 minutes: > 27 minutes
Minute 1 – 30 Double-Unders + 10 Pull-Ups > 10 pull ups + 20 DU
Minute 2 – 10 Burpee Box Jump-Overs (24″/20″) > 6
Minute 3 – 12 Push Press (115/75 lbs) > 8
Avg/max HR 183/193

Total 105 min
3 sets of: 5 HSPU, 10 box jump, 5 OHS, 10 GHD hip extension
Skillwork: MU practice for 15 min
OHS 5x30 5x35

A.
Every two minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
Every two minutes, for 6 minutes (3 sets): > rest 2-3 min
Back Squat x 10 reps @ 80%

B.
“Life is Beautiful” – in memory of Kassilina Luellajo Schroeder
Three rounds for time of:
9 Muscle-Ups > 9 ring dips :)
27 Wall Ball Shots (20/14 lbs)
20 Toes to Bar
14 Deadlifts (225/155 lbs) = 70 kg
Results: 6.18, 8.24, 7.52 = 22.35

C.
500 m row
3 x 10 voimapyörä
120 amsu

Total 105 min
Skillwork: HS/HSW practice for 5 min
3 min row, dynamic warm up
15 box jumps 20-30"
Skillwork: HSPU practice for 15 min:
7 x abmat, 2 x 3 abmat + 10 kg plates, 4 x 2 - 1 abmat + 15 kg plates

A.
Every minute, on the minute, for 21 minutes (7 sets of each) perform the following:
Minute 1 – Snatch Balance x 1 rep
Minute 2 – Hang Snatch x 1 rep
Minute 3 – Snatch x 1 rep
Perform all movements at 80-85% of your 1-RM Snatch.
35 35 37.5 37.5 40 40 40 :)

B.
Every two minutes, for 12 minutes (6 sets) of:
Strict Shoulder Press x 3 reps @ 88-92%

C.
Complete as many rounds and reps as possible in 8 minutes of:
2,2,4,4,6,6,8,8...
Ring Dips w/Pause @ 1112 > no tempo
(stick to the tempo, pause one second in the bottom position, and two full seconds at full elbow extension)
Overhead Reverse Lunges (155/105 – barbell starts on the ground) = 47 kg > 40 kg
Results: 8 + 2 = 42 reps

D.
Three sets of:
Glute-Ham Raises x 8 reps @ 3011 > not done
Rest as needed
Single-Arm DB Row x 8 reps each @ 2111 > not done
Rest as needed
Strict Toes to Bar x 8 reps @ 3110
8,8,8
Rest as needed