• (1+1+1)-…-(1+1+1) of:
BB Power Snatch + Hang Squat Snatch + Overhead Squat
1RM

Total 105min
A.
Three sets, not for time, of:
Wall Climbs x 4 reps > 3 reps
Muscle-Ups x 4-8 unbroken reps > 2-3 reps with blue & yellow rubber band
Toes to Bar x 12 reps

B.
Take 20 minutes to build to a heavy Split Jerk.

C.
Three rounds for time of:
20/15 Strict Handstand Push-Ups > kipping
30 Pull-Ups

Results: 6.55, 7.32, 8.26 = 22.57
Avg/max HR 164/190

D.
Six sets for times of:
Row 250 Meters
100 Meter Farmer’s Carry > 35lb DBs
(you choose the weight, but make it heavy, and WALK, DON’T RUN)

Results: 55, 57, 58, 58, 55, 55, 1.52.4, 1.55.8, 1.56.6, 1.55.8, 1.53.1, 1.50.5
Total 20.33, avg/max HR 177/188

E. 1000m row

Joka alkava 2min x 6
10-12 Askellus boksille
6 1-Käden devils press vuorokäsin

5 rounds of increasing weight of:
5 DB Deadlift (hang power clean up to rack position)
5 DB Push Press
5 DB Front Squats
10 L sit pullups

6th set do same but do butterfly pullups

A: 10min emom
3 power clean + 1 push jerk
B: E2M Deadlift 8x5 @65% sista setet amrap
C: Front squat 3x5
D: Nordic hamstring curl 3x5

Total 90min

BMU practice for 20min, 7 sets
A.
Three rounds for time of:
50 Double-Unders
12 Alternating Pistols
Results: 1.45, 1.38, 1.28, total 4.51.

B.
Eight sets of:
Snatch x 1.1
(rest 10 seconds between singles)
Rest as needed between sets.
> Vaihdettu tempaus samoille jaloille, tempaus

C.
Back Squat @ 30X0
*Set 1 – 5 reps @ 75%
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 5 reps @ 80%
*Set 5 – 3 reps @ 85%
*Set 6 – 1 rep @ 90%
*Set 7 – 5 reps @ 85%
*Set 8 – 3 reps @ 90%
*Set 9 – 1 rep @ 95%
Rest as needed between sets.

Total 90min

1000m row, 5 squat clean, 5 HSPU, 5 pull ups, 5 burpee, 10 box jump

B.
Five sets for times of:
5 Squat Cleans (185/135 lbs) > 52.5kg, 85% 1 RM
10 Strict Handstand Push-Ups
15 Pull-Ups
20 Hand-Release Push-Ups
25 Box Jump-Overs (24″/20″)
Rest 3 minutes

Results: 10.05, 9.55, 9.16, 10.35, 11.59, total 64.10.
Avg/max HR 157/183, 163/187, 165/190, 166/186, 159/180, total 159/190.

C.
1000m row

3 x 5 front squats
Build to heavy.

5 rounds for time of

• 400-m run
• 15 ring rows

Share your at-home modifications and times in comments.

125 min
Warm up for 20 min

1.MU
- Drills
- MU 25 x 1

2.WL
A. Lifting tecnique primer: Jerk dip + Split jerk
- 3x3+1 @ light weight
- 25 30 35 kg

B. Jerk from Blocks
- Heavy single
- 40 45 50 55 kg

C. 3x1 @ 90% of max
- 1x55 kg

D. Clean pull + Floating clean pull
4x1+2 @ 65 kg