Front squat

30sec x 4
5 x 4

5-5-4-4-3-3

Go every 2:30

1+3 hip snatch high pull+hip power snatch
1+2 slow clean pull+slow pull clean
1+2 pause jerk dip+ 2 pause jerk

1. WB
2. T2B

Progressio 5/13

Push Press

A) Build Up To Days Heavy 3RM Push Press

B) E2MOM X3

• 5 Push Press @75-80% From 3RM

Push & Pull

4 Rounds:

• 4-6 Rope Pull Up (R arm above)

*rest 30s

• 4-6 Rope Pull Up (L arm above)

*rest 30s

• 1 Set of s. hspu

*rest 2-3min

Metcon

EMOM 20:

1: 45s Ski (VK)
2: 10 DB Bench Press (heavyish)
3: 20 C2B
4: 15-20 GHD
5: Rest

Accessories

3-4 Rounds For Quality:

• 10/10 KB Gorilla Row
• 10-15 DB Pullover
• 10/10 DB Hammer Curl

In every 4min x 6 sets

250m row
15 box jump
10 ttb

Score is best time

Deadlift

E3MOM X6:

1-2: 3 Reps @Medium heavy (2-3 RIR)
3-4: 3 @Heavier (1-2 RIR)
4-6: 3 @heavy (1 RIR)

METCON

E3-4MOM X9

• 6 Pull Up
• 6 Barbell Reps @40kg
• 3 Wall Walk

*Kato kauan menee ekaan rundiin. minimi minuutin lepo välissä, niin pysyy vauhti kovana.

Barbell Reps:

Round 1-3: Power Snatch
4-6: Thruster
7-9: Power Clean & Jerk

Skill Practice

• For 15min Practice One Movement:

• Hspu, HSW, Kipping movements, DU....

Bodausta

A) 3-4 Supersets:

• 8/8 One Arm DB Bench Press
• 15-20 Banded/Talja Tricep Ext.

B) 3-4 Supersets:

• 10/10 DB Hammer Curl
• Lu Raise

Every 30s x5 rounds (10min)
1) 6/4cal echo bike
2) 5 power snatch @42.5/30kg
3) 6/4cal echo bike
4) 6 thruster @42.5/30kg

• echolla nopee rykäsy, idea että aikaa menee noin 15sec

Warm-up 00:30 / 00:30 x 8:
1) inchworm burpee
2) kip swing
3) easy BikeErg / RowErg
4) air squat

AMRAP 30 min:
15 DDB thruster (22,5 kg)
15 cal BikeErg
20 DB snatch (22,5 kg)
20 toes-to-bar
15 burpee box over jump
15 cal RowErg

1 kierros = 100 reps