30-45min VK Run

*Z2 for 10-15min as warmup

Antin testi

For Time:
100 Jumping Jacks
75 Squats
50 Push-ups
25 Burpees

5 x E90SEC
2-2-2-1-1 strict pull up

• leave 2-3 reps in tank

For Time: YGIG (share the reps)
60 cal row

10 burpee

60 Air Squats

10 devils press

60 Ring row

10 Burpees

6 shuttle run

*rest 2min

50 cal row

10 burpees

50 sit ups 

10 Burpees

50 KB swing 

10 Burpees
5 shuttlerun

*rest 2min

40 cal row

10 Burpees

40 KB high pull

10 devils press

40 box jump

10 burpees

4 shuttle run

TC 45min

Snatch grip deadlift
4x5r max weight with good form
Go every 90s.

A) Strength 5 rounds

7-6-5-4-3-2 Front squat
In between:
7 weighted situps

3 Box jumps


B)
3 rounds, IGYG, split the reps

40x DB hang clean & jerk (12,5/ 8 kg)

30x DB lunges

20x plate row

10x push ups

10x burpees
1 min rest between rounds

EMOM 12:
1. 6-12 t2b/knee raise
2. 9 double db box over 22,5/15kg
3. 3 wall walk

• Rest 4min

EMOM 12:
1. 6-12 bmu/c2b/kipping pull up
2. 12 box jump over
3. 30sec max burpee

Snatch pulls
5 x 2 @ 105% of 1RM snatch

Yo-Yo snatch
5 x 2 @ 80% of 1RM snatch

Tempo front squat - 5 seconds on the way down, controlled on the way up
5 x 3 @ 60% of 1RM front squat

Optional accessories

Lat pull down 3 x 10 @ 8RPE
DB upright row 3 x 8 @ 8RPE
Press ups 3 x 10 (add weight to back if possible) 9RPE

Muscle clean primer
3 x 3 empty barbell

Jerk dip & split jerk
5 x 1 @ 85% of 1RM split jerk

Clean, hang clean & front squat - build to a heavy complex

Back squat
1 x 8 @ 65%
1x 8 @ 70%
1 x 8 @ 75%
1 x 8 @ 80%

Optional accessories
DB shoulder press 3 x 10 @ 8RPE
Barbell skull crusher 3 x 10 @ 8RPE
DB bench press 3 x 10 @ 9RPE