BMU x3
Snatches x6
DU x24

All sets to failure. 1min rest in between sets when the next movement is not for the same muscle group.

• Max C2B, reps
• Max Pull ups, reps
• Rest 1min
• Max Strict HSPU, reps
• Max Kipping HSPU, reps
• rest 1min
• Max Chin ups, reps
• Max Ring rows, reps
• rest 1 min
• Max Push ups, reps
• Max Dips, reps

Goal is to achieve growth and strength stimulus and recover fast for next WL session. Do once a week or when recovered.

Peaking 4
Päivä 8

A.1) Power snatch + Dip snatch
1+1 ~10min

B.1) Low hang snatch +ohs w/pause atg
6×1+1 @75%

C.1) Low Hang power clean
6×2 @75%

D.1) Clean grip romanian deadlift
5×5 very heavy

E.1) Strict press
5×3 @75-80%

Mobility

Upper Body

AMRAP4
-18cal AB
-18cal row
-18cal ski
-AMRAP burpees

*Repeat 4min AMRAP’s until you hit 70burpees combined. 1min rest between AMRAP’s.

For time with a partner

In 15 mins
Complete 5 rounds of
60 Double under (30 each)
30 syncro air squats
15 alt. DB snatch @22,5/15kg ( YGIG)

Remaining time max cal row

3 mins rest

In 15 mins
Complete 5 rounds of
60 total renegade row@2x22,5/15kg (30 each)
30 partner wall ball
15 cal row
Remaining time max rep alt. DB snatch (YGIG)

Hikijumppaa pienen kisailun merkeissä

RestDay!

SET A | 4 rounds
5x back squat
6-10x strict t2b/leg raise

SET B | 3 rounds
6-8x DKB/KB deficit sumo stance squat
6-8x 1-leg hip ext. / per side
6-8x copenhagen plank / per side

EMOM9: (40s on / 20s off:)
1. Box step over
2. KB swing
3. Chinese plank hold

Standing Banded Abs
3 x 10 3s down. Rest 60s