1) SQUATS

BACK SQUATS:

1x10 @60kg
1x8 @65kg
1x6 @70kg
1x6 @75kg
1x6 @80kg

FRONT SQUATS:

1x5 @55kg
1x5 @65kg
2x5 @70kg

2) METUKKA

3 Sets:

-40 cal Row
-40 WB
-20 Heavy DB Snatch @40lbs
-10 Burpee BJO (HIGH)

-Rest 3min Between sets-

3) ACCESSORY
3-4 ROUNDS FOR QUALITY:

• 15-20 GHD Hip Ext. (Banded)
• 30-60s Heavy KB FR. Carry
• Max Hold L-Sit (jätä vähän varaa)

RestDay!

15km bike

JERK

4x3 split jerk, 2s pause in the catch

• napsu lisää viime viikosta

7 rounds for time:

15 cal echo bike
3 clean & jerks

X2GT

For time

1. Bear Complex 50/35kg
2. BMU
3. Power snatch 50/35kg
4. HSPU
5. STOH 50/35kg
6. Bar facing burpees
7. Thrusters 50/35kg
8. T2B
9. Power clean 50/35kg
10. Pistol squats
11. OHS 50/35kg
12. 120 DU

TC: 40min

Complete:
1
2,1
3,2,1 etc.

1x Bear Complex:

Power clean
Front squat
Push press
Back squat
Push press (from behind the neck)

Tempo: jarruttaen alas - räjähtävä ylös

Bench Press + Strict Muscle-ups
• 3 reps at 60% of 1RM
• 3 reps at 70% of 1RM
• 3+ reps at 80% of 1RM
Perform 3 bench press reps then immediately perform 3 strict ring muscle-ups for each set.

Warm-up

5:00 Row @ easy pace
Reps of each.
+
Band and KB activation drills – 2 to 3 rounds
10 Banded glute bridge
5/side Half kneeling press
10 Banded squat
10m/side Front rack + overhead carry
+
Barbell Warm-up
Build to your chosen working weight via a single rep complex to conserve energy.
1 Deadlift
1 Hang power clean
1 Front squat
1 Thruster
1 Shoulder to overhead
3m Overhead carry
+
2 rounds @ race pace
4 Burpees over the bar
3 Deadlifts
2 Hang power cleans
1 Front squat
1 Thruster
1 Shoulder to overhead
Rest 1:30 between rounds