Back squat (pause)
5 x 3 back squat w/3 sec pause
AHAP - as heavy as possible (no bouncing from the bottom)

Takakyykky 3 sekunnin pysäytyksellä kyykyn ala-asennossa. Lisää jokaiseen sarjaan painoa. Pidä paketti kasassa, jos ei pysy niin vähennä painoa.

1. Low-bar squat + SSB
   4x6 + 1x6

2. Front squat
   3x6

3. OHS
   3x6

4. Snatch (if time)
   -1st pull
   -2nd pull
   -3rd pull

8 rounds for time w/ partner, YGIG for rounds:
4 bar over burpee
8 power clean
24 DU / 36 SU
8 front squat
- rest 30s between partners

TC: 25min

HUOM! Voit tehdä molemmat versiot päivän treenistä kaikilla tunneilla.

Coopers test

5-6 rounds for quality:
10 Hip Supported Double DB RDL
10 Hand Release Push-ups
:30 Sandbag Bearhug Hold 60/40kg
- 1min Rest btw rounds

ACCESSORIES

A) 5 ROUNDS FOR QUALITY

• 10-15 DB Romanian deadlift
• 30-60s Chinese Plank
• 10-15 Bent Over Reverse DB Fly

B) 4 ROUNDS FOR QUALITY

• 10/10 DB Hammer Curl
• 10-15 DB Skull Crusher

METCON (EASY PACE)

2 SETS OF:

4MIN AMRAP:

-5 Strict Pull Up
-10 Push Up
-15 Air Squat

-Rest 2min-

4MIN AMRAP:

-5 Shuttle Run
-10 KB Swing @24kg
-12 Cal Row

-Rest 2min and then start from the beginning-

4 intervals, alternate A1/A2

A1. In a 7:00 window

21 Thrusters (UB) @ see options
15 Chest-to-bar pull-ups (UB)
9 Shuttle runs*
+
Row @ 5km pace for the remaining time

• 1 Shuttle run is 7.62m out + 7.62m back

A2. In a 7:00 window
21/15 (cal) Row
15 Chest-to-bar pull-ups (UB)
9 Thrusters (UB) @ see options
+
BikeErg @ 98-102%FTP20 for the remaining time
– Rest* 4:00-5:00 between intervals –

• You can BikeErg @ 40-60%FTP20 to help with recovery between intervals

Weight options. You should be able to do all sets unbroken
Thruster. 30/20kg, 43/30kg, 52.5/35kg

For time

• 100 burpee pull-ups
• Jump to a pull-up bar 1 foot above your reach

Power Clean

a) EMOM 5:

• 1 Power Clean (1s pause in catch) @70-75%

-Rest 2min-

b) EMOM 5:

• 1 Power Clean @75-80%

-Rest 2min-

c) EMOM Until days heavy:

• 1 Power Clean

Clean Pull

• 3x1 @120%

Metcon

A) Practice SB Clean to SB Squat Transition for 5-10min (ota videolle perkule)

B1) 3x 3min on/2min Off:

• 10 SB Squat (heavyish)
• AMRAP: Assault run

B2) 3x 3min on/2min Off:

• 2 Rope Climb (1legless)
• 20m HSW
• AMRAP: DU

Accessories

a) Core

4x superset:

• 10 Strict T2B (jarruttava alas)
• 5-10 Ab Wheel Rollout // 15-20 V-Up *Rest as needed between rounds

b) Bodaus

3-4x For Quality (optional)

• 10/10 DB Bicep Curl
• 10-15 DB Lateral Raise
• 1 Set of Parallette Push Up

3x3 OHS w/ bands and plate/KB's at the end of barbell
- Go light and focus on your movement and the stability of your shoulders
- Rest 2-3min btw sets