For time

• 1 GHD sit-up
• 4 legless rope climbs, 15 feet
• 800-meter run
• 30 GHD sit-ups
• 3 legless rope climbs
• 400-meter run
• 20 GHD sit-ups
• 2 legless rope climbs
• 200-meter run

80 - 100 minutes @ HR ZOne 1-2

12 minutes any machine
15 GHDSU, Shoulders on Hip Line
10 GHD Hip Extension

A: Hip muscle snatch + OHS w. Sotts press + hip snatch 5x1 @60%

B: Snatch pull + squat snatch 3x1 @75-80%

C: Muscle clean & press max.

WARM UP + TECHNIQUE 10-15min

2 rounds:
10 RDL *sn grip
10 BACK SQUAT
5 REBOUND POWER JERK
5 STEPPING JERK BALANCE *both side
5 + 5 OHS + SNATCH DROP

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SNATCH
2x3@barbell, 3x3@up to 70%, *beginners bw 50% = 1RM snatch
2x3@barbell, 3x3@up to 70%, rest btw sets 2min

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

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FRONT SQUAT + BACK SQUAT + 5 BOX JUMPS *boxihypyn vastaanotto mahdollisemman suoralle jalalle
2+2@up to 70%, rest btw sets 2min *bw 80% = 1RM front squat

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

As many rounds and reps as possible in 20 minutes of

• 5 L pull-ups
• 10 dumbbell bench presses
• 150-meter run

♀ 35-lb dumbbells
♂ 50-lb dumbbells

Strict Chin-Ups

3-3-3-2-2-1-1-1

Go Every 2:00

Complete the next Shoulder Press only if you skipped it previously this week.

EMOM30:
a) db flow, L + R
b) 6-12 cal bike / ski erg / air bike
c) rest
d) kb flow
e) 6-12 box get over
f) rest

EMOM 15 mins
Min 1-2: 50 double unders + 10 alt. dumbbell snatches + AMRAP wall walks in time remaining
Min 3: rest

-rest 2 mins-

EMOM 15 mins
Min 1-2: 12/9 calories bike/row/ski + 10 box jump overs + AMRAP burpee pull ups in time remaining
Min 3: rest

Dumbbell: 22,5/15 kg
Box: 60/50 cm