Deadlift

Every 2:30 x4

• 2-3 Deadlift

Set 1: @70-75%
2: 80-85%
3-4: 90+

Metcon

2 rounds for time:

• 1 Legless Rope-climb
• 9 STOH @60kg
• 15 Cal Echo bike

-Rest 4 min-

2 rounds for time:

• 4 Rope-climbs
• 18 STOH @60kg
• 15 Cal Echo bike

Strength/Accessories

A) E2MOM X6

1) 3-5 Bench Press
2) 1min Wall Facing HS Hold

B) 3-4x For Quality:

• 10/10 Side plank banded row
• 10/10 KB Side Bend

C) Max Hollow Hold
Cap: 6min

*jos ei pysy 6min putkeen, niin jokaisella jäljellä olevalla alkavalla minuutilla:
- 15-20 V-up

Clean & Jerk 2+2

Build up to 70%, then

4-5 x 2+2 x 70-80%

rest 2min between sets

OR

20min clean & jerk technique training

Warm-up

800m Jog
+
Dynamic mobility – 1-2 Rounds
10/side/drill Leg swings (forward/backward and side-to-side)
10/direction/leg Standing hip circles
10/leg Walking knee hug
10/leg Walking quad pulls
10/leg Frankensteins (straight leg kicks)
10/direction Arm circles (forward and backward)
+
2 rounds
5 Scapular pull-ups
0:30 Hang from bar
8 Scapula push-ups
8 Tension swings
5 Arch hold push to hollow holds (3-5 sec in each position)
+
Kipping Toes-to-Bar complex – 2 rounds
3 Tension swings (sponge/block between feet)
3 Kipping knee tucks (i.e., half a kipping toes-to-bar)
3 Kipping toes-to-bars
+
Build to workout weight for the clean and jerk
Few chest-to-bar and toes-to-bar sets between weights
+
@ workout weight
200m Run
1 Clean and jerk
8 Chest-to-bar pull-ups
1 Clean and jerk
8 Toes-to-bars
200m Run

ACCESSORY

3x
15-20 ghd sit up
40 Russian twist (lisäpaino)
- rest 2min between rounds

BikeErg warm-up

3:00 @ easy pace
+
2x
1:00 @ hard/harder pace
2:00 @ moderate pace
+
2x
0:10 @ SPRINT
1:50 @ easy

HSPU

6 Gian Sets :

3 Bench Press @ AHAP
5 Weighted Pull-Ups

Go Every 4:00

6x4min ON, 2min OFF

A)
500m ski
12 db hang clean @2x22.5kg
Max c2b

B)
700m bike
10 box step overs @2x22.5kg
Max wall ball @9kg

Complete as many reps as possible in 15 minutes of

• 75/100-calorie row
• 30 box jumps
• 30 jumping pull-ups
• 30 kettlebell swings
• 30 lunges
• 30 knees-to-elbows
• 30 push presses
• 30 hip extensions
• 30 wall-ball shots
• 30 burpees
• 30 double-unders

♀ 20-inch box, 26-lb kettlebell, 35-lb push press, 14-lb medicine ball to 9 feet
♂ 24-inch box, 35-lb kettlebell, 45-lb push press, 20-lb medicine ball to 10 feet

All same