E75s x16
4 sets: 3 power clean
4 sets: 2 power clean
4 sets: 1 power clean
4 sets: 3 power clean
DnG

FRONT SQUAT + BACK SQUAT

3x
3 front squat + 7 Back squat
- rest as needed

• etukyykkyjen jälkeen tanko takas räkkiin, pikku huili ja perään takakyykyt
• maltillinen paino
• idea saada painetta jalkoihin, pidä toistot hyvin liikkuvina

Partner WOD: (Relay Style)
10 min AMRAP:
4 DB Power Clean @2x22,5/15
4m DB Front Rack Lunges
4 Box Jump Overs
4m DB Farmer Lunges

Rest 2 mins

8 min AMRAP:
4 DB Thruster @2x22,5/15
5 Burpee Box Jump
4 T2B or T2R

Rest 2 mins

6 min AMRAP:
3 DB Devil Press @2x22,5/15
8m DB Farmer Carry (4+4m)

Rest 2 mins

4 min AMRAP:
max DB Bear Complex

Push Press

A) Build Up To Days Heavy 1RM Push Press

B) E2MOM X3

• 3 Push Press @80-85% From 1RM

Push & Pull

4 Rounds:

• 4-6 Rope Pull Up (R Hand Above)

*rest 30s

• 4-6 Rope Pull Up (L Hand Above)

*rest 30s

• 10 Seated DB Arnold Press

*rest 2min

Metcon

4x3min On/2min Off Alternating A&B

A)

• 30 DU
• 6 Burpee Pull Up
• 10m HSW (5+5m)

B)

• 12 GHD
• 8 Double KB C&J @2x16kg
• 6 bMU

Accessories

3-4 Rounds For Quality:

• 10-15 Banded Face Pull
• 10-15 Lu Raise
• 20-30 Banded Tricep Ext

superset, 5x
1.5 pull up w. slow eccentric ohase
5 bent over row

Weighted Dip 3x4, 1x10

5-5-4-4-3-3-2-2-1-1

Push press 70/50kg
Bench press 70/50kg

1-2 strict HUPSUS
6cal ab
10 GHD situps

STRENGTH
Pause front squat + front squat (RPE 8-9)
2+1 x 5 sets

• Start moderate and build up
• Rest 2 minutes between sets
• 3 Seconds pause in bottom position

WOD
3 Rounds for max reps of:
1 min shuttle run (1=10m)
1 min goblet squat clean@16/12 kg (Rx+: 24/16 kg)
1 min machine calories
1 min box step-up@50 cm (Rx+: KB box step-up)
1 min rest

Every 8 mins for 40 mins do:
Row, 400/350 m
50 Double Unders/ 100 single unders
Ski Erg, 400/350 m
10 Lateral Burpee Box Jump Overs, 60/50cm
Bike, 800/700 m