Band Pull aparts + Banded Hip activation
then
3 sets
1:00 cardio (add speed each round)
5 muscle cleans
5 front squats
5 hang squat clean
10 scapula pull ups
5 bar facing burpees

then start to prep for Squat clean + FS workout

“Marco”: 3 Rounds for Time

Rx
21 Pull-Ups
15 Handstand Push-Ups
9 Thrusters (61/43 kg)

Scaled
21 Ring rows
15 Pike pushups
9 Thrusters (45/30 kg)

Eazy
21 Jump pullups
15 Pushups
9 Thrusters (30/20 kg)

Warm up

Inch worms
wall squats
single legged deadlifts

Part A

3 sets

8-12 deadstop russian swings
into
Max rep wall hack squats

2min rest

Part B

Tabata Goblet squats

20 sec on
10 sec off

8 rounds

Part C

3 sets

5-10 Ab wheel roll outs/ towel slides/ inch worms
5-10 hamstring walk outs/ floor curls (adv: eccentric single leg)

60 sec rest

Alkulämmittely ja mobility

Kyykky ja maastaveto

Wod 6x2min
6 boxin yli burpee
6 kyykky

Core

Loppuvenyttelyt

30 rounds for time

3 Burpees
2 power Cleans @60/45
1 ring MU

-rest 5min-

20 Rounds for time

3 Burpee box jumps
2 Thrusters @ 45/30kg
1 strict hspu

• rest 5 min-

10 rounds for time

3 box jumps
2 Snatches @ 60/45kg
1 BMU

Abs Tabata:
hollow hold
V sit-up R
V sit-up L
leg raises

Strength:
10-8-6-4-2
goblet cossack squat
goblet squat /3 sec paused at the bottom /
Rest: 20 sit-up

Wod
‘stacking’

Russian swing
Air squat
Alt dead snatch
Jumping lunges
Push up

Bar Muscle Up practice
Pulling strength work
Handstand hold

Alternate B1/B2

B1. Strict dip – 3 x 5 @ RPE 8 (2 RIR), rest 1:00 before B2

B2. Pendlay row – 3 x 8 @ RPE 8 (2 RIR), rest 2:00 before B1

Snatch balance
3 @ 60%
3 @ 65%
2 @ 70%
2 @ 75%
2 @ 80%

Build to a heavy push press & push jerk from the rack
Then 3 drop sets @ 80% of heaviest weight achieved

Front squat
5 x 5 - rest 90 secs in-between
Choose 8RPE load

Optional accessories
3 x 15 calf raises (machine or off a plate with weight)
3 x 10 Hamstring curl each side (banded if no machine)
3 x 15 GHD hip extensions

KEHONHUOLTOVIIKKO
EILINEN / PK-LENKKI + LYHYET KEVYET DYNAAMISET VENYTTELYT, kesto 10min