Tall split jerk
3 x 3 @ 60% of 1RM clean & jerk

Snatch push press & overhead squat
5 x 1 @ 70%
5 x 1 @ 75%

Halting snatch deadlift (mid-thigh)
3 x 2 @ 105% of 1RM snatch

Tempo front squat - 3 seconds on the way down, controlled ok the way up
5 x 2 @ 75% of 1RM front squat

Accessories
GHD back extension 3 x 10 with weight @ 8RPE
Barbell Good morning 3 x 10 @ 8RPE
3 x 150m suitcase carry @ 9RPE

2 Rounds for time

1 km run
50 Wall Balls 9/6kg
40 Push ups
30 Deadlifts 95/60kg
20 Knees to elbow

Plate Figure 8s: 2 x 10 each. Rest 60s
+
- Scorpion Stretch - 60s each
- Prayer Stretch - 60s
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

3 rounds: 3-2-1 with 90sec rest
between sets and 3min rest
between rounds.

For total Calories

5 Minutes on, 1 minute Rest
3 Minutes on, 3 minute Rest
1 Minute on, 5 minutes Rest
3 Minutes on, 3 minutes Rest
5 Minutes on

18min EMOM
1) 12-15cal Echo
2) Max Push-Up*
3) 5-10 Pull-Up

*stay consistent, keep and hit the same rep target each round

score is push-up reps

Then 9-12x Single.. Lift every
60-90sec @80-90% of 1RM. All
sets across (same loading).

A: Leg press pyramid 5set
B: Bench press 5rm + 2x5@90%
C1: Belly back 3x15
C2: Strict pull ups 3set

20 MIN Amrap

• 10 Burpees
• 10 steps weighted walking lunges
• 10 Toe to rings/Toe to bar

*For the weighted lunges - Don’t go too heavy. Use any weight: Kettlebells, Dumbbells, a baby or a barbell - rack as you like.

Wups
Availut + fyssariliikkeet

E4 x 5
2 x Deadlift (90-95%)

Clean tekniikkaa
Ylikuormaisia vetoja maasta ja hangista

30/5 x 9, Core
1) Hollow hold
2) Chinese plank
3 Rest