WARM UP 10min 1 rounds

5× + 5×/side + 5×/side + 5×/side + 5×
GOBLET SQUAT *plate +
HALF KNEELING WEIGHT SHIFT *plate +
HALF KNEELING HIP FLEXOR and HAMSTRING STRETCH +
PIGEON STRETCH +
SITTING ADDUCTORS STRETCH

5×/side + 10× + 10× + 10× + 10×
PRONE SCORPION +
BODY SAW PLANK +
SHOULDER EXTENSION ROCKING +
W- FLOOR SLIDE +
BEAR CRAWL HOLD with SHOULDER TAP

5× + 5× + 5× + 5× + 5×
HIP ROLL GLUTE BRIDGE +
YOGA HAMSTRING STRECTH +
YOGA ADDUCTOR STRECTH +
ROLLING BACK +
1-LEG YOGA BOAT POSE

KUVAT LIIKKEISTÄ:

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RDL *sn-grip + MUSCLE SNATCH + OHS + DROP SNATCH +
SNATCH HIGH PULL from BELOW KNEE *flat footed + SNATCH from BELOW KNEE
1×2× 5+2+2+2+2+2@barbell, rest btw sets 1min

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SNATCH from BELOW KNEE
3@up to 68%, 2×3@73%, sn-%, rest btw sets 2min, example up to 58/65/68%

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RDL *jerk-grip + MUSCLE CLEAN + FRONT SQUAT + TALL CLEAN *flat footed +
CLEAN HIGH PULL from BELOW KNEE *flat footed + CLEAN from BELOW KNEE
1×2× 5+2+2+2+2@barbell, rest btw sets 1min

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CLEAN from BELOW KNEE + FRONT SQUAT
2+3@up to 65%, 2× 2+3@70%, jerk-%, rest btw sets 2min, example up to 55/60/65%

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SHOULDER PRESS + PUSH PRESS + POWER JERK + SPLIT JERK *rack, split both side 1+1
1×2× 2+2+2+2@barbell, rest btw sets 1min

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PAUSE SPLIT JERK + SPLIT JERK *rack, pause 2-3 seconds in the dip bottom position, split both side 1+1
2+2@up to 65%, 2× 2+2@70%, jerk-%, rest btw sets 2min, example up to 55/60/65%

Find 2RM in 20 minutes

Upper body band circuit
3 to 4 rounds of 12 to 20 reps e/side
Single-arm row
Single-arm chest press
Single-arm pulldown
Single-arm press

Lower body band circuit
3 to 4 rounds of 12 to 20 reps
Band good morning
Band lateral walks
Band glute bridges
Banded squats

Partner workout :
You Go , I Go
In 32 mins complete :
63-45-27
Single dumbell thruster @22,5/15kg
Sit up
Up - down box jump @60/50cm

Remaining time :
Max machine cals, after every 40/30cals complete 40 DU each person ( one works at a time)

AMRAP30 with partner:

200m synchro run
50 toes to bar
50 synchro shoulder to overhead 20/15kg
50cal bike/ski/row

RUN

Beginner: 4-5km @RPE 3-4
Intermediate: 6-7km @RPE 3-4
Advanced: 8km @RPE 3-4

• RPE 2-3: Very easy, could run forever
• RPE 4-5: Comfortable, controlled effort (Endurance zone)
• RPE 6: Moderate effort, can talk but breathing harder
• RPE 7-8: Hard, short sentences only (Threshold pace)
• RPE 9-10: All-out sprint, max effort

18min AMRAP:
In Teams of Three

• 500m Row (1 Working/2 Holding Plate Overhead)
• 30 Sync KB Swing
• 60 Burpee (1 Working/1 Hanging From Bar/1 Resting)
• 90 Sync Box Step Up (2 Working/1 Resting)

For load

• 6 alternating front-rack reverse lunges (3/leg)

7 sets for load:

6 alternating front-rack reverse lunges (3/leg)