140 min
Warm up for 15 min

1.MU
- Drills
- MU 20x1

2.Strength
A. Supersets
8-6-4-2 Shoulder press
- 27 29 31 33 kg
5-4-3-2 Strict chest to bar
- Last set + 2 kg
- rest 90 s between rounds

B. Core
- Not done

3.Row progression
Week 7
10 x 500 m, rest 1 min between sets
- Avg. 2.02.7
- HR 162/182

Kahvakuula 12-20kg

EMOM 12-16
1. American swing x 15
2. Goblet squat x 15
3. Power Clean x 6 molemmilla käsillä
4. Squat Clean x 5 molemmilla käsillä
2-3min lepo
E3MOM x 5-7
Etuheilautus vuorokäsin x 15
Power clean x 5 (ensin toinen käsi kaikki 3 ja sitten toinen)
Power snatch x 5
Windmill x 5

140 min
Warm up for 20 min

1.BFLY/CTB
- BFLY x 55
- BCTB x 10
- KCTB x 3 reps x EMOM8

2.WL
A. Snatch pyramid work
1x3x75 % 41
1x2x80 % 44
1x1x85 % 47
1x3x80 % 44
1x2x85 % 47
1x1x90 % 50

New set every 90 s.

B. Snatch consistency work
Every 30 s. for 5 minutes
1 Power snatch + 1 Snatch x 60-65%
37 kg

3.Pause front squats
Every 2 minutes x 4: 2 Pause front squat >
Barbell hip thrust x 8 x 65 kg

4.Accessory
30 s. work, 15 s. rest x 3 rounds:
1. Side plank hold, right
2. Side plank hold, left
3. Landmine rotations
4. Forward stepping lunges, alternating - 45 kg

With a 10 Minute Running Clock...
Build to Heavy Single For The Day

Sumo Deadlift against a band
5 x 5. Rest 2:00

• Goal: Build to a tough set of 5 in 5 sets.
• Not Touch and go, reset on each rep

2+1 x 5-6

140 min
Warm up for 20 min

1.BFLY/CTB
A. E2MOM10: 10 butterfly pull up

B. EMOM8: 4 kipping CTB

2.WL
A. 4 x 2 Clean + 2 Jerk
x 75-80 % / 1 rep in the tank
- New set every 3 minutes

B. Power clean
5-4-3-2-1
Power clean x 85 % (drop and go)
* After each set do: 8 Bar facing burpees
- 57.5 kg
- 7.33

3.Metcon
EMOM3
20 DU + 10 Power snatch x 50-55 % - 22.5 kg
EMOM3
20 DU + 8 Power snatch x 55-60 % - 25 kg + 10 DU
EMOM3
20 DU + 6 Power snatch x 60-65 % - 25 kg + 10 DU
No rest between EMOM's

4.Core
- Not done

A,
Snatch : 1 Rep Max
Record your best Snatch 1 rep max lift.

Only include the heaviest 1 rep, do not include sets prior to it.

Find your 1RM for the day in 20 mins.

B,
Complete as many rounds as possible in 8 mins of:
10 L Arm Kettlebell Clean + Rotations, pick load
L Arm Kettlebell Overhead Carry, pick load, 30m
L-Sit, 20 secs
10 R Arm Kettlebell Clean + Rotations, pick load
R Arm Kettlebell Overhead Carry, pick load, 30m

Kettlebell weight should be light allowing you to focus on the rotation aspect of the movement and quality overhead position (RPE 6/10).

Rest day