*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

3@barbell, 1@70% 1@78%, 4×3@83%, 3+@83%, 1-2 reps left, sp-%, rest btw sets 2-3min

SET A | 4 rounds
8x back squat
8-10x weighted v-up

SET B | 3 rounds
6+6x split stance DDB deadlift
8-10x deficit hip thrust
6x DKB shoot through

AMRAP8: (teams of 2, YGIG)
6x DDB box step up
6x DDB clean
20s hanging l-sit (synchro)

dolphin push up 3x6

prone W raises 3x10

BB press 2RM

3x9' AMRAP 2' rest
200m shuttle run
20 mountain climber
20 no push up burpee
20 KB USA swing @24/16kg

Strength

A) Deadlift

• 1x5 @60% *rest 2.5min
• 1x5 @70% *rest 2.5min
• Max Reps @80%

B) DB Bench Press
E3MOM X6

Set 1-2: 10 reps
Set 3-4: 8 reps (Increase load)
Set 5-6: 6 reps (Increase load)

Competition Workout

2-2-3 intervals / 1min rest between intervals

• 10 cal Echo bike
• 10 KB Hang Clean 2x20kg
• Amrap: Burpee Box Jump Over

Workout stops when you have 40 reps in BBJO or time cap in third interval

Accessories

A) 3-4x For Quality:

• 10/10 DB Hammer Curl
• 10-15 Lu Raise

B) 3-4x For Quality:

• 20-30 Banded Tricep Ext.
• 10/10 Gorilla Row

Block Jerk (Snakes n Ladders)

10 x 1 @ 80+% go every 2:00-3:00 between sets
– Do your first lift @ 80%. If you make a lift you add 3%, if you miss a lift you take off 5%. (Ex. 80%(V)–>83%(V)–>86%(X)–>81%…)

Nämä clean & jerk tilalla samaan tyyliin.

Complete as many reps as possible in 5 minutes of

• Shuttle runs
• Shuttle runs
• Shuttle runs
• Shuttle runs
• Shuttle runs

Complete as many reps as possible in 5 minutes of

• Burpee bar muscle-ups

Complete as many reps as possible in 5 minutes of

• Shuttle runs
• Shuttle runs
• Shuttle runs
• Shuttle runs
• Shuttle runs

1 shuttle run = 25 feet down and 25 feet back

A) 60-minute AMRAP*
10km BikeErg
3km Row
Ski for distance in the remaining time

• Move at a pace where you can still hold a conversation with someone.
• This is intended as aerobic base work; make sure you’re in control of your breathing and could maintain nose breathing without significant effort.