BMU PROGE

4 rounds for quality:
300m run (juoksulaite)
4 wall walk
3-5 bmu

4 rounds for time:

20 cal row
8 burpee over erg

X2GT

Part A).
Skill Primer
Pause Muscle Snatch
(5-8 sets x 2 / 0:03 pause below knees)

Part B).
Pause Snatch
(8 sets x 2 / 60%-80% / 0:03 pause below knees)

Strict press
8-6-4-2

as long as possible, increase weight by 5kg after each round

10-9-8-7-6-5-4-3-2-1
- Deadlift
- DB Floor Press
- Squat clean
12/10 Cal Row Each Round

e2:30 x 5
7-6-5-4-4 bench press

e1:30 x 9
1) 8-10 hauis taljasssa
2) 8-10 ojentajat taljassa
3) 5 leuanveto

Snatch

A) WU EMOM 5:

• 1 Muscle Snatch + 1 OHS + 1 Snatch Balance

B) Squat Snatch Waves
3 Waves E2MOM X9:

Set 1: 1.1.1 Snatch @70%
Set 2: 1.1 @75%
Set 3: 1 @80%

Set 4: 1.1.1 @75%
Set 5: 1.1 @80%
Set 6: 1 @85%

Set 7: 1.1.1 @80%
Set 8: 1.1 @85%
Set 9: 1 @90%

Back Squat

1: 5 Reps @75-80%
2: 4 Reps @80-85%
3: 3 Reps @85-90%
4-5: 2 Reps @days heavy

EMOM 12
40s on/20s off:

1) Echo Bike
2) Burpee Box Jump Over
3) Heavy DB Snatch @22.5kg/50lbs

Accessories

4 Rounds For Quality:

• 15-20 Banded GHD Hip. ext.
• 10/10 Barbell Front Foot elevated reverse lunge (Front rack)

superset, 5x
5/5 one arm ring/TRX row w. KB front rack hold
8/8 alt. V-ups

slow eccentric pull up 8x1

Every 90 sec for 9 min (6 rounds):
• 3-3-2-2-1-1 Bench Press
• 3-3-2-2-1-1 Weighted Pull-ups
In the first 90 sec perform 3 bench presses and 3 pull-ups. Rest in remaining time. Repeat for next 90 sec. Then perform 2 bench presses and 2 pull-ups. Rest. Repeat. Then perform 1 bench press and 1 pull-ups. Rest. Repeat. Increase weight after each round. Recommended percentages: 65-70-85-80-95-90% of 1RM

3-4 rounds:

Bike for distance
Kb farmer’s carry