Push: (Strict) HSPU / RING DIP / PUSH UP

• 4 x 4 negative tempo reps. Increase deficit or weight from last week if possible.

Scaled: Kick up to a wall and only do the negative phase of the movement.

• 4 x 8–12 strict press with a barbell, rest 60 s between sets. Choose a weight that you can hold for all sets, but last reps should be quite hard.

Pull: (Weighted) strict pull up / banded pull up

• 4 x 4 negative tempo strict pull-ups. Increase weight from last week if possible. 2min rest between sets. (fast up, 2 s down)

Scaled: Use a band

• 4 x 8–12 barbell bent-over row with a 1 s pause on top. Choose a weight that you can hold for all sets, but the last reps should be quite hard.

Pullup 5x5 reps, then max reps without weight

Quarterfinals Workout 4

• Complete as many reps as possible in 10 minutes of
• 10 clean and jerks, weight 1
• Rest 1 minute
• 10 clean and jerks, weight 2
• Rest 1 minute
• 10 clean and jerks, weight 3
• Rest 1 minute
• Max-reps clean and jerks in time remaining, weight 4.

♀ 85/125/155/165 lb
♂ 135/185/225/245 lb

OTM 10 min
Pull up 1 - 4 or ring pull up 1 - 4

*You can use extra weight

EILINEN / PK-LENKKI + LYHYET KEVYET DYNAAMISET VENYTTELYT, kesto 10min

4x
2 Pause clean Pull + 1 Clean pull

4x
1 Jerk drive + 1 Pause Split jerk + 1 Split jerk

4x
1 Power clean + 1 Low hang squat clean

3-4 ROUNDS FOR QUALITY

1 Set of strict BB press (1-2 RIR)
20-30 Banded Tricep Ext.
10/10 DB Row
-Rest as needed-

For Time with a partner (You go, I go)
6 Rope Climbs
26 Hang Power Snatches @40/30kg
99 Wall Ball Shots @9/6kg
30 Toes-to-Bars
6 Rope Climbs
15 Muscle-Ups
30 Handstand Push-Ups
99 Double-Unders
26 One-Arm Kettlebell Thrusters @24/16kg
1 mile Run

TC:35'

For 20 mins @ steady pace

6 Thoracic rotations
40m Sled drag/push – light
20m Bear crawl
6 e/side Half-kneeling bottom up KB presses
4 Alternating Hip airplanes
20m Monkey crawls – switch direction every 5m