WEIGHTED PULL UP

4x6
Every 2min

1) LIFTING

A) BARBELL WU
Empty bar:
1-2 Sets of 3pos snatch pull : 2 High hang snatch pull + 2 Hang snatch pull + 2 Low hang snatch pull
rest.1 min
1-2 Sets of 3pos muscle snatch: 2 High hang muscle sn. + 2 Hang muscle + 2 Low hang muscle
rest.1min
1-2 Sets of 3pos Squat snatch: 2 High hang squat sn. + 2 Hang snatch + Low hang Snatch.

B) SNATCH

1) Build to 80% of 1RM Squat Snatch

2) E30SEC x25:

• 1 Squat Snatch (2s pause in catch) @65% from 1RM

2) SQUATS

BACK SQUAT

1x10 @60kg
1x8 @70kg
1x6 @75kg
1x4 @80kg

-REST 2-3MIN BETWEEN SETS-

FRONT SQUAT

1x5 @55kg
3x5 @65kg

-REST 2-3MIN BETWEEN SETS-

3) PULLING STRENGTH + METCON

A) 4 SETS OF:

-4-6 Rope Pull Ups (right hand on top)
-rest 60s-
-4-6 Rope Pull Ups (left hand on top)
-rest 60s-

5 ROUNDS OF 2MIN ON/1MIN OFF

-250m Ski
+ AMRAP: Rope Climb

For Time (in group of 3):
3,000 meter Row
6 rounds of "Cindy"
75 Toes-to-Bar
6 rounds of "Cindy"
75 Power Cleans (135/95 lb)
6 rounds of "Cindy"
75 Wall Balls (20/14 lb)(10/9 ft)
6 rounds of "Cindy"
3,000 meter Row

One round of "Cindy" is 5 Pull-Ups, 10 Push-Ups, 15 Air Squats.

Partners switch as needed, except during the rounds of "Cindy," where partners switch after each full round.

Bar muscle-up

7 sets @ 40% of max reps (unbroken) in D2, Rest 0:15 between sets (extend to 0:30/0:45/1:00 as needed, see details below)

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

Alkulämmittely
Ketjuvenytykset 1. kierros seisten, 2. kierros lattialla
etuketju
eturistiketju
takaketju
takaristiketju
sivuketju

Voima
circuit 4 kierrosta 40/20

askelkyykky + kierto
rengassoutu + kierto
1-jalan lantion nosto + veto kumpparilla
1-käden penkkipunnerrus + kierto jumppapallon päällä
sivulankku (+ jalan ja käden avaus)
lastausliike

LÄMMITTELY
3 kierrosta
1min ergo (vaihtuva)
10 askelkyykky taakse, vuorojaloin
10 gorilla row (kevyt)
5+5 tuulimylly (kahvakuulalla)

---

HARJOITUS (Peruskestävyys, 60-70%/HR max, vauhtikestävyys, 70-85%/HR max)

6x6min ergo, 30min lepo kierrosten välillä

2min damper 2-3
2min damper 4-6
2min damper 7-9

*Harjoituksessa intensiteettiä muutetaan nyt damperia säätämällä, joten pyri pitämään frekvenssi melko samana koko harjoituksen ajan.

AMRAP6
-hang power clean
-front squat
- STOH
-Bar over burpee
Reps:2-4-6-8…

Run 10km

A: Ring pull ups pronated 3set
B: Sa Kb rows 2set
C: Forward leaning Db flys 2set
D: Supinated Db biceps curls 2set