OPTIONAL COOL DOWN

2-3 SETS FOR QUALITY
5 Bodyweight Kang Squats
10 Arm Haulers
15 Glute Bridge Ups
1:00/1:00 Couch Stretch

-Rest as Needed b/t Sets-

WARM UP + TECHNIQUE 10-15min

2 rounds:
10 RDL *jerk grip
10 FRONT SQUAT
5 STEPPING JERK BALANCE *both side
5 + 5 OHS + SNATCH DROP
5 TALL SNATCH

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SNATCH
2x3@barbell, 3x3@up to 75%, rest btw sets 2min
*beginners bw 50% = 1RM snatch

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CLEAN + JERK
2x2[1+1]@barbell, 3x[1+1]@up to 70%, 2x2[1+1]@75%, jerk-%, rest btw sets 2min *beginners bw 70% = 1RM clean+jerk

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FRONT SQUAT + BACK SQUAT + 5 BOX JUMPS *boxihypyn vastaanotto mahdollisemman suoralle jalalle
2+2@up to 75%, rest btw sets 2min *bw 80% = 1RM front squat

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DEFICIT SNATCH PULL *full foot + TRAP PULL
2-3x[4+2]@today snatch weight or 10kg more, rest btw sets 2min

For time with partner
3000m/2500m row
After every 500m complete you go I go :
20 box jump over @60/50cm
15/10 strict pull up / partner assisted
5 wall walk

Start the workout with the triplet!
Timecap : 32 mins

Deadlift

• 5 Reps @75%

*rest 2min

• 5 Reps @85%

*rest 3min

• Max Reps @90%

Strength

A) 3x Superset

• 15 Banded GHD Hip Ext. + 20-30s Hold On Top
• 10-15 Slider Hamstring Curl

*rest 3min between rounds

B) 3x Superset

• 45/45s Copenhagen Plank
• 45-60s SB Bearhug Hold

*rest 3min between rounds

C) Core 3-4 Rounds

• 45-60s Ring Plank
• 12/12 KB Side Bend
• 20-30 KB Russian Twist

*Rest 45s between movements, 2.-3min between rounds

3 rounds @ steady pace

5 Windmills e/side
4:00 Assault bike
5/side Strict high pull
4:00 SkiErg
5 e/side Poliquin step-down
4:00 Row
5 Jefferson curls – KB or empty barbell

OPTIONAL COOL DOWN

2-3 SETS FOR QUALITY
3 Jefferson Curls at Bodyweight
6 Alt. Wrist Circles
3/3 SLOW Moose Antlers
1:00 Rebound Pose
-Rest as Needed b/t Sets-

5:00 Row @ increasing pace EMOM
+
2 Rounds
10 Pike T-extensions
5 Scapular pull-ups
3 Strict pull-ups
1 Active/passive shoulder extension (use a stick, each position 10-seconds)
5 Tension swings (sponge/block between feet)
+
Bar muscle-up drills – 2 Rounds (optional)
3 Supine kipping pull-up drill (hollow hold + hip snap)
3 Single kipping pull-ups (focus on max hip thrust)
3 Glide hip snap to the bar drill
3 Jumping bar muscle-ups with hip snaps (to work on timing)
+
2 Rounds @ increasing pace
12 (cal) row
6 Strict handstand push up
3 Bar muscle up
– Rest 0:30 between rounds –

hollow body pos. band pull apart 3x10

superset, 5x
5/5 KB birddog row
5/5 seated KB press

12' EMOM:
1: 5 HSPU/ 1 slow eccentric HSPU/ 8 pike push
up
2: 5-7 burpee pull up
3: 5/5 alternating jumping lunges

1-2 Rounds
12 Reverse lunges, alt
8 Scapula push-ups
12 Box step ups, alt
8 Scapular pull-ups
4 Strict pull ups
8 Handstand shoulder shrugs
+
Practice your footlock (“1st bite”) on the rope
+
Build to workout weight for SB movements
* Practice a few rope climbs between the sets
+
@ workout weight
10/7 (cal) BikeErg
3 SB cleans
10/7 (cal) SkiErg
5 SB squats
10/7 (cal) BikeErg
1 Rope climbs
10/7 (cal) SkiErg
10m SB bear hug carry

90-110 min HR Zone 1-2

Every 10 minutes :
10m Handstand walk
10+10 Pistols