40 min amrap:
40/30 cal row or ski
30 deadlifts 50/35 kg
25 box jumps
20 push ups
10 pull ups

Partner workout (You go, I go)

5 rounds for time
12 toes to bar
12 box jump overs@60/50 cm
12 DB snatches@22,5/15 kg

rest 3 mins

For time
60 toes to bar
60 box jump overs
60 DB snatches

Every 2 mins complete 5 syncro burpees.
Start with the burpees.

Time cap: 35 mins

1: 15 - 20 kb swing
2: 10 wallballs
3: 10 - 15 sit-ups

WARM-UP


Every minute on the minute for 12:00 minutes of:
1 ) :45s Row
2 ) 8+8 1-Arm shoulder press
3 ) 15 Medball bearhug squat jumps
4 ) 15-20 Banded facepulls

---



STRENGTH


Shoulder press,
4 x 10 @ 90% of the heaviest set of 10 shoulder presses from last week.



---

CONDITIONING


7 Rounds, every 3:00 minutes:
5 Power snatches @ 60%
10 Bar facing burpees
15 Wallball shots 20/14lb

---



ACCESSORY

Seated 1-arm dumbbell shoulder press,
4 x 10/10 (Hard)

Skull crusher,
4 x 10 (Hard)

1-Arm behind the neck tricep extensions,
4 x 8/8 (moderate)

Core:

3 Rounds of:
:30s Sit-ups
:20s 1-Arm sideplank hip touches, left
:20s 1-Arm sideplank hip touches, right

EMOM16:
a) 6-10 pull up
b) 8-15 push up
b) 30-45s row
c) rest

Leuat ja punnerrukset 1-2 setissä.

Complete as many reps as possible in 8 minutes of
- 8 dumbbell goblet squats
- 8 handstand push-ups

♀ 50-lb dumbbell
♂ 70-lb dumbbell

Post reps to the comments.

A) Build up heavy 2 reps in emom8: 1 push press

B) 4 sets of 2 push press @80% from todays heavy 2's

Go every 1:30

For time

• 21 power snatches
• 21 strict handstand push-ups
• 15 power snatches
• 15 strict handstand push-ups
• 9 power snatches
• 9 strict handstand push-ups

EILINEN / LEPO

TAI

reipasta kävelyä 45 minuuttia + venyttelyt tai
sauvakävelyä 30 minuuttia + venyttelyt

---

---

MAURI LAAKSONEN & PEKKA HEISKANEN

--

the warm-ups are the same as in the gym program!

---

SNATCH SHOULDER PRESS + PUSH PRESS + OHS
3-4x [3+3+3]@light barbell / stick, rest btw sets 2min

---

HIP MUSCLE SNATCH + OHS
3-4x [3+3]@light barbell / stick, rest btw sets 2min

---

TALL SNATCH + OHS
3-4x [3+3]@barbell, rest btw sets 2min

---

POWER SNATCH from POWER POSITION
3-4x 2-3@barbell-light weight, rest btw sets 2min

---

BLOCK BACK SQUAT 90°
3@50%, 3@60%, 3@65%, 2-3x3@70%, rest btw sets 3min
BW 100% = 1RM BS

---

RDL *sn-grip, use straps
5x5@moderate weight, rest btw sets 2min

---

SUPERSET: quality

3 rounds: NO SHOES

20-30s ELBOW PLANK with WEIGHT *kuorma alaselän päällä
10+10x SIDE BEND *kb

Rest as needed

3 Sets:
15 Superman Rocks
15 KB Russian Twists on GHD (2=1)
:45 Side Forearm Plank (each side)
- Rest as needed