160 min
Warm up + COS 25 min

1.MU
- Drills
- MU 7x1 + 7x2 - 21 reps

2.SHSPU
A. 4-6 sets: Assisted lift off + pike push up - 5 5 5 5 reps
- Rest as needed

B. Slow eccentric Strict HSPU on dumbells 4x5
- Knees on box

3.Back squat
A. 4 sets:
3 Back squats 76-81 kg
- Rest 15 s.
3 Seated box jumps - 30"
- Rest as needed

4.Strength
A. 4 sets:
Mixed grip strict pull ups x Tough effort - 12 8 7 7
Stationary dips x Tough - 8 7 6 6
- Rest 60-90 s. between sets
- RiR 1-2

150 min
Warm up + COS 25 min

1.HSW
- 24 m.

2.BFLY
- 35 reps
- BCTB on box - 3x10 reps

3.CTB
A. Practice sets

B. E2MOM: max reps - 7 6 5 6

4.Oly primer: Russian snatch balance
- 3-4 sets

5.Hang snatch from mid thigh
A. Build to heavy set of 5

6.Accessory
A. 4 sets:
Banded GH Raise x 8-12 - 8 8 8 8
Side plank hip raise x 12+12 -
- Rest 60 s between sets, alternate movements

5 RFT
250 m ski
20 swings
20 push up

Lämmittely, 3 krs:

5 raakarive
5 etukyykky
5 pystypunnerrus
5 takakyykky
5 Vapu niskasta
5 saksiin työntö niskasta

Takakyykky 4 x 2 x 80%

Raakarinnalleveto polvelta + raakarive

7 x (1+1) x 70 ->

Raakatyöntö + Saksiin työntö (tolpilta/pukeilta)

7 x (1+1)x50-70%

160 kpl vatsoja

Three sets of six reps of double kettlebell snatch. Mark weight of single KB.

Three sets of ten reps of double kettlebell snatch. Mark weight of single KB.

Optional Accessory:
CONDITIONING

5-10min Banded March to Plates video

RPE 3 to 4

2-3 rounds of Perfect Stretch video

12 rounds of 1:15 work /1:45 rest

10 box jumps 24/20
20 jumping lunges
Max reps air squats.

Score is amount of airsquats

5000m for time