Back squat VK4/4
2/4/2/4/2 reps

2x = @90%
4x = @80%

Metcon (quality)

EMOM for 20 minutes:

2 Floor press
5 Box jumps 30/24”

Choose a moderate weight that is challenging, but moves well.

Strength (load)

Tempo back squat
5-5-5-5 AHAP @ 2:7:X

Accessory:

For quality:
15-12-9 reps of
Snatch grip push press BTN
Weighted lunges
High box jumps

Choose a challenging weight and try to go unbroken.

How did it go?

Metcon (quality)
EMOM for 12 minutes of:
1 ) 7 DB hang power cleans + 7 push press
2 ) 14 Wallball shots

*Choose moderate weight dumbbells.

Accessory:
A )
3 rounds:
20-40s Dumbbells overhead hold
20-40s Ring support hold
20-40s Chin over bar hold
1-2 min rest between rounds

B ) 70 Muscle snatches from the hips - light. Split anyhow.

Strength (load)

Weighted pull-up
5-5-5, AHAP

Accessory:

EMOM for 10 minutes of:
6 Heavy DB snatches, alt. arms (3/3)

Then

5-10 Peg board climbs OR 10-15 Legless rope climbs OR 15-20 Rope lowers

Rest as needed.

Metcon (quality)

EMOM for 20 minutes of:
1: 10 Back squats
2: 10 American KBS

For the back squats & KBS choose a light to moderate weight that allows good quality of movement.
Sets should be unbroken and on the easier side.

Accessory:

3-5 sets of:
20 Deadlifts with DB’s
20 Lunge steps with DB’s
Go unbroken on each set. Choose a light/moderate weight. Rest as needed

5-8 reps total of standing long jump.

Tempo back squat

4x5 reps V2

-3 sec tempo down
-every 3 minutes

12min 30s töitä/30s lepo

1. Käsilläseisontapunnerrus
2. Leuanveto
3. Seinäpallo

3x5 Weighted Pull Ups

• Build up to heavy 5