A: Broad jumps 8x3
B: Seated leg press 1xMax
C: leg extensions 1xMax
D: SL standing leg curls 1xMax
E: Bench Press 3set
F: Dips 1xMax
G: OH cable triceps extensions 1xMax
H: Strict pull ups 1xMax
I: SA DB rows 1xMax
J: DB biceps curls 1xMax
K: DB shoulder flys 1xMax

Alternate A1 / A2

A1. Strict dip – 3 to 4 x 5-7 @ RPE 8-9 (2/2/1/(1) RIR), Rest 1:00 before A2
A2. Pendlay row – 3 to 4 x 6-8 @ RPE 8-9 (1-2 RIR on all sets), Rest 2:00 before A1

Voima
E2MOM, 4 rounds
6-10 strict pull up
- matala tanko

WOD
EMOM 16:
Minute 1 | 6-12 Wall ball
Minute 2 | 10-20 shoulder tap
Minute 3 |6-12 up down
Minute 4 | rest

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

Warm Up
3 rounds
1:00 cardio machine
5+5 single leg rdl
5+5 single arm press
10 ring row
5+5 lateral box step ups

Strenght
15-12-9-6-3 reps
Deadlifts
perform 6-8 double db seated press right after
rest 2-2.5 min bwn rounds

Accessory Work
3-4 rounds
40-50m heavy farmers walking @24/32kg's
8-12 single arm db row R/L
8-12 weighted box step overs
rest 2-2.5 min bwn rounds

4 rounds for quality:
8/8 Bulgarian split squats
10-12 Romanian deadlifts

As heavy as form allows

Shoulder Press
• 5 reps at 50% NT1RM
• 3 reps at 60% NT1RM
• 2 reps at 70% NT1RM
• 1 rep at 75% NT1RM
• AMRAP at 80% NT1RM

Jerks

A) 3-4x (WU)

• 3 Strict Press in Split Stance + 3 Tall Split Jerk
• 3/3 Split Lunge Jump

*rest as needed

B) Push Press
E90SEC x5:

• 1 Push Press + 1 Push Jerk *Build up to starting split jerk weight

C) Split Jerk
E2MOM X6-8:

• 1 Split Jerk *Build to days heavy

Odd Object

4 Sets:

• 20 GHD
• 20m Yoke Carry (10+10m)
• 30m Heavy SB Bearhug Carry (50-60kg?)

Yoke: @130kg

*Rest 3min between sets.

Accessories

A) 4x Superset:

• 10 Straddle Z-Press (KB)
• 10-15 KB/Plate Front Raise (3s jarruttava alas) *rest as needed

B) 3-4x For Quality:

• 10-15 Zottman Curl (DB)
• 20-30 Banded Tricep Ext.

snatch pull + power snatch + OHS practice

clean & jerk up to 80%

Warm-up
1:30/1:00/0:30 of each @ increasing pace
1) BikeErg
2) Row
+
Build to workout weight for KB CnJ and off-set walking lunge
+
@ workout weight
10/7 (cal) BikeErg
5 KB clean and jerks
10 TTB
10/7 (cal) Row
8m + 8m KB off-set walking lunges
5 Burpee box jump overs, 30/24”