A)
Back squat
1x5 @70%
1x4@ 75%
2x6 @68%
1x8 @60%

B)
EMOM 10’
1: 7 deficit negative push up (5” )
2: 8/8 single arm ring row

C)
3 sets
10 DB curl to press
12 single DB overhead triceps extension

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

4 rounds @ steady pace
3:00 Air bike
20 Hand to hand swings
1 e/side Turkish get-up
3 rounds for quality
40m KB overhead carry
3 Seiza squat sits
20 Straight arm band pulldown
10 Alternating Landmine cossacks

2 rounds
10/side Xiao Pengs
5 Scapular pull-ups
8 Scapula push-ups
5 Arch hold push to hollow holds (3-5 sec in each position)
8 Tension swings
+
2 rounds
10 Scapular wall slides
0:30 Hang from a bar with chin up grip
4/side Tactical ankle rocks
12 Box step ups, alt
+
Power snatch warm-up – 2 @ empty barbell
3 Snatch deadlift
3 Snatch high pull
3 Hang muscle snatch
3 Snatch grip behind the neck press
3 Overhead squats
3 Hang power snatch
3 Power snatch
+
Build to workout weight for power snatches
* Practice few sets of other movements between weights
+
@ workout weight
15/12 (cal) Row
10 Box jump overs
5 Toes-to-bars
3 Burpee get overs
– Rest 0:30 –
100m Run
10 Wall balls
5 Power snatches

Warm up, 2 rds:
2:00 row
10 alt.spider stretch
4 push up to down dog
5 easy ring row
10 alt.forvard lunge step (tee nämä paikallaan)

Every 5:00 x5:

2 rounds for:
10 d-db strict press
14 d-db walking lunge (käppäile 7m+7m)
5 ring row
kun 2 kierrosta tehty,polje heti perään 450m bike erg/200m soutu
**loppuaika laitteen jälkeen lepoa siihen asti, kunnes 5:00 täynnä ja lähtee uusi kierros.

3x Emom8

Emom8
Min1: 6 vauhtipunnerrus @tanko
Min2: 6+6 ask.kyykky @tanko niskassa
-2:00 lepo-
Emom8
Min1: 8 cal fillari
Min2: 8 punnerrus
-2:00 lepo-
Emom8:
Min1: 10 vuorojalka linkkari @kiekko
Min2: 10 oh vatsa @kiekko

4 x 2 min
alt leg split jerk
3 reps

-Build balance and coordination in the split position
-Reinforce stable receiving mechanics
RPE 5–6:Light to moderate, fully controlled
Coach Tip
-Stabilize before standing up
-Move with control during each 2-min interval
-Focus on quality, not speed

Find your
3 RM
Split jerk
(25min)
Score is 3 of the heaviest successful lifts

-Test your current overhead strength
-Develop explosive power and confidence under the bar
-RPE 9–10: Heavy effort, but still controlled
-Drive strong through the legs before moving your feet
-Catch stable and take your time before recovering
-Build up gradually over 25 minutes
-No big jumps, aim for successful lifts

2 rounds
35 Speed rope skips
8 Table top pulses
8 Scapular wall slides
4 Pike compression slides
8 Slow tempo plate squats
+
2 Rounds w/ empty barbell for QUALITY
3 Hang muscle cleans
3 Strict presses
3 Hang power cleans
3 Push presses
3 Front squats
3 Thrusters
+
Build to workout weight for thrusters and power snatches
* Practice few shorts sets of burpees and shuttle runs between weights
+
@ workout weight
160m Row
4 Thrusters
4 Bar-facing burpees
160m Row
4 Power snatches
4 Shuttle runs

Isometric holds – 3 Rounds

0:15-0:30 Ring support hold
0:15-0:30 Chin over the (pull-up) bar hold
0:15-0:30 Bottom of ring dip support
0:15-0:30 Hanging L-sit hold