5 sets for max reps

• 400/500-meter row
• 8 burpees over rower
• Max-reps alternating dumbbell snatches
• Rest 3 minutes between sets.

♀ 35 lb
♂ 50 lb

Banded Hip Flexors Stretch 1:00 / Side
Up Dog 1:00
Frog 1:00
Bottom Squat Hold 1:00
Barbell Forearm Smash 1:00 / Side

STRENGTH PROGRESS 13/13 - HEAVY-LIGHT WEEK

---

WARM UP 2 rounds ~15min

8 BRIDGE PULLOVER , lintti

20-30 sec HANDSTAND HOLD

2 + 2 PISTOL SQUAT + LUNGE FORWARD + COSSACK SQUAT + LUNGE BACKWARD

---

SNATCH + OHS
3[3+3]@50%, 3[2+3]@60%, 2[1+1]@71% te-% pal 2min

---

CLEAN PULL full foot + CLEAN + SPLIT JERK
2[3+1+1]@50%, 2[3+1+1]@60%, 2[3+1+1]@71% pal 2min

---

CLEAN + SPLIT JERK
6[1+1]@76-81% pal 2min

---

KEHONHUOLTOA LOPPUAIKA

For time

• 21 burpees
• 50-foot handstand walk
• 18 burpees
• 50-foot handstand walk
• 15 burpees
• 50-foot handstand walk
• 12 burpees
• 50-foot handstand walk
• 9 burpees
• 50-foot handstand walk
• 6 burpees
• 50-foot handstand walk
• 3 burpees

Deadlift 7 reps max

Maksimitoistot

5 rounds of
10 back squats
10 alt. lunges

Strides

3–4 x 15s @ 90% effort

– Walk down for recovery –

For time:

21-15-9

Deadlift 102,5/70kg
HSPU

( 3 - 7 )

Overhead press 8 rm