Part A - 25min Cap (0:00-25:00)

100 Cal Bike
1500m Row
2000m Run

Immediately into...

Part B - 15min Cap (25:00-40:00)

10 Rounds of:
12 Deadlifts
9 Hang Power Cleans
6 Shoulder to Overhead
3 Front Squats

(95/75lbs)

Part C - 15min Cap (40:00-55:00)

60 Wall Balls
50 DB Snatches
40 Box Jump-overs
30 Single-arm Devil Press
20 Burpee Box Jump-overs

WB - 20, 14lb | DB - 50, 35lb | Box - 24, 20in

E2MOM x8
1) 6 (weighted / assisted) chin up / pull up
2) 6 bench press

RIR 2-3
Huom! Mikäli saat tehtyä kehonpainolla vähintään viisi vastaoteleukaa, voit tehdä leuat myötäotteella.

Merkkaa tähän penkkitulos

Drills (you can choose to do some or all of these before the EMOM)

Bar MU drills – 2 rounds

5 Arch hold push to hollow hold (3-5 sec in each position)
8 Tension swings (sponge/block between feet)
3 Supine dowel hip snap rollover
3 Jumping bar muscle-ups with hip snap
8 Front support pops

–

Single-leg squat prep – 1-2 Rounds

5/side Elevated Ankle Lunges
5/side Cossack squat
5/side Tactical Ankle Rocks, alternating
3-5/side Single-leg squats to a band

5-5-5-5

Go every 2:00

Deload week

A) Seated broad jump
4 x 3 / go every 90s

B) Back rack reverse lunge
4 x 8 / rest 2 min

C) 2 rounds
8+8 curtsy lunges
8+8 single leg calf raises
8+8 single leg glute bridges

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

Deload week
3/2/1x2 Back Squat at
60%
65%
70%

EMOM 15

Minute 1 : 10 Box Jumps 24/20"
Minute 2 : 15 Sit-Ups
Minute 3 : Dual KB or DB farmers Hold
Minute 4 : 11/7 Calories Bike

WARM UP 10min

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PAUSE BACK SQUAT *3-5sec pause in the bottom - aktiivinen pito syväkyykyssä
5@barbell, 5@50%, bs-%, rest btw sets 2min

BACK SQUAT
3@70%, 2@75%, 1@80-100+% find your 1RM with good technique - varmistajat sivuilla, rest btw sets 3min

*HOX! jos et tiedä takakyykyn ykkösmaksimia, laske teoreettinen takakyykyn ykkösmaksimi kehonpainosta ~100%.

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POWER CLEAN + POWER CLEAN from KNEE + SHOULDER PRESS + OH SPLIT SQUAT *työnnä ensin saksiin ja tee tässä asennossa valakyykyt (toisto määrät per puoli suluissa), palauta jalat *etu-taka ja työnnä saksiin toisinpäin *työnnön rytmi taka-etu
1×2× 1+1+2+[3+3]@barbell, 3× 1+1+2+[3+3]@60-65-70%, push press-%, rest btw sets 2min

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ACCESSORY WORKOUT (if time left)

UPPER BODY MOBILITY & STRENGTH
- 2-3 rounds
- 8 reps each movement

8× Barbell Upright Row

8× Barbell Supinated Grip Bent Over Row *clean grip - pidolla

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video: POWER CLEAN + POWER CLEAN from KNEE

video: OH SPLIT SQUAT

video: CLEAN RACK SUPPORT

video: Barbell Upright Row

video: Barbell Supinated Grip Bent Over Row

Built up
8 reps 75%
6 reps 79%
5 reps 82%
4 x 3 reps
up to 88-92% of 1 Rm

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Gradually build toward heavy triples
Maintain strong upright position and control
RPE 7 → 9, Gets progressively heavier, final sets are challenging
Coach tip:
Keep elbows high to stay upright
Breathe and brace before every rep