DB Plank Pull Through: 3 x 10 each. Rest 60s.
+
- Worlds Greatest Stretch x 10 reps each side
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

Back squat 5 RM, then 3x3 @ same weight

20 min AMRAP

30 DU's
20 pull ups
10 HSPU

MODERATE HEAVY WEEK 13/13

WARM UP n.15-20min - 8-10min omat tai ohjelman mukaan + 8-10min tekniikka

3x *one side
MOUNTAIN &
CHAIR POSE &
STANDING BACKBEND &
HIP AIRPLANE & LONG LUNGE position THORACIC LATERAL RAISE &
1-LEG GLUTE STRETCH with THORACIC ROTATION

8-10x
ALTERNATING ARCHER PULLs/ROWs w/ thera banded

• KIERROS ALUSTA TOISELLE PUOLEN

--

2x3+3+3 RDL + GOOD MORNING OH on the toes + NARROW stance BACK SQUAT
2x5 ARM FRONT RACK ELBOW ROTATION +
5 CLEAN RACK DELIVERY

2 SP + 2 PRESSING PWR J/SJ BAL + 2 PP + 2 PWR J + 2 SJ + 1+1 SPLT J + 2 OHS + 2 STS P + 2 PJ in PWR J/SJ

3 MUSCLE CLEAN HIGH PULL from HIP *full foot, straight legs
3+3 CLEAN HIGH PULL from HIP *full foot, on the toes
3+3 CLEAN HIGH PULL from MID THIGH *full foot, on the toes
3+3 CLEAN HIGH PULL from ABOVE KNEE *full foot, on the toes
3+3 CLEAN HIGH PULL from BELOW KNEE *full foot, on the toes
3+3 CLEAN HIGH PULL *full foot, on the toes

2x1+1 TALL POWER CLEAN + TALL CLEAN *starting on the toes
2 CLEAN

---

---

POWER SNATCH + OHS
3-4[2+1]@up to 60% sn-% pal 2min

---

POWER CLEAN + POWER JERK
3-4[1+2]@up to 60% jerk-% pal 2min

---

BACK SQUAT
1@up to 80% pal 2-3min

---

---

Accessory exercises: 3 rounds (core/bodybuilding)

10 HANGING KNEE RAISE w/ TWIST
10@weight REVERSE HYPER
8@weight 1-LEG GLUTE BRIDGE

A: Hip snatch pull + hang power snatch + power snatch 4x 3 light weight
B: Power snatch up to heavy doubles 3x2
C: Clean pull max.

BEC 45

4 Minutes Any Machine / 4 Minutes Jogging
7 + 7 Kettlebell Clean
2 Rope Climb
4 Minutes Any Machine / 4 Minutes Jogging
4 D-Ball Clean
2 BMU / 5 CTB / 7 Pull-Ups

E90s for 5 rounds:
a) kipping skills / strict pull up variations (e.g. 3x2 reps w/ 20s rest between sets)
b) machine (zone 2)
c) HSPU skills (wall kick up, tripod HS (against a wall or free standing))
d) 30-45s (weighted) plank, remaining time box step up OR rest

Deadlift 4x6 reps

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
5-10 Barbell Rollouts from knees
5/5 Sciatic Nerve Floss
5 Cat/Cows
Rest as Needed b/t Sets

Handstand / Handstand walk technique

Buy in 1k row

---

2 rounds
60 s HS hold against the wall
30 wallball
20 alternating dumbbell snatches

---

Buy out 150m shuttle run
--> run FAST