Alternating DB press 4x20 reps

2 Rounds for quality
5 Scapular pull-ups
5 Arch hold push to hollow holds (3-5 sec in each position)
5 Tension swings (sponge/block between feet)
3 Pike compression slides
5 Table top pulses
+
@ increasing pace (from easy to workout pace)
400m – 200m – 100m Jog/Run
20 – 15 -10 (cal) Echo bike
5 Burpee box jump overs
+
Bar muscle-up drills – 2 Rounds
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)

OPTIONAL Easy endurance work
Easy endurance work
2-3rounds: E4MOM
1) 20 air squat + remaining time bike
2) 20 ring row + remaining time row
3) 20 push up + remaining time ski
4) 30-50 DU + remaining time echo
Total 40-60min, target hr zone 2

EMOM 6 @ increasing pace
1) BikeErg
2) Row
+
5 Scapular pull-ups
3 Active/passive shoulder extensions (use a stick, each position 10-seconds)
5 Back support slide throughs
5 Russian dips
0:10-0:20 Ring support hold (thumbs out)
5 Supine arch hold (2-sec) snap to hollow hold (2-sec)
0:10-0:20 Bottom of ring dip hold
5 Supine arch hold (2-sec) snap to a v-up snap
+
Build up to workout weight for the clean & jerk and snatch (power, split or squat)
* Practise few small sets (1-3 reps) of ring muscle-ups between sets
+
Once through
15 (cal) BikeErg
3 Clean and jerks @ workout weight
12 (cal) BikeErg
3 Ring muscle-ups
9 (cal) BikeErg
3 Snatches @ workout weight
6 (cal) BikeErg

WARM UP + TECHNIQUE 10-15min

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SNATCH
1@climb to the maximum of the day, pal 2min

---

CLEAN + SPLIT JERK
1+1@climb to the maximum of the day, pal 2min

RestDay!

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

In Pairs For Time:

• 1000m Row / Burpee Broad Jump

rest 2min

• 100 WB (Split)

rest 2min

• 1000m Ski / Walking Lunge

*rest 2min

• 100 DB Snatch (Split)

Accessories

3-4 Rounds For Quality:

• 10/10 Gorilla Row
• 10-15 Lu Raise

LÄMMITTELY
2 kierrosta, 60s./liike
1. V-nosto + ylhäältä alas soutu
2. Face pull
3. Olkavarren kierrot seinällä vk
4. Pull over kp

1 kierros, n. 60s./liike
1. Roikkuminen
2. Kepin läpivienti telineessä (eri oteleveydet)
3. Rullan päällä uimarit
4. Rullan päällä rintarangan ojennus-koukistus
5. Jousiampuja kylkimakuulla

KIERTOHARJOITUS
3 x 45s./20s.
1. Laite
2. Maastaveto kk
3. Boksille / stepperille nousu
4. Vuorikiipeilijä
5. Raajojen ojennus päinmakuulla
6. Lepo