Front squat 5-5-5-5-5 reps

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1×8@65%
2×6@75%
3×3@85% (deadstop)

Go every 2:30

1: 10 alternating weighted box step-ups (AHAP)
2: 15 kettlebell swings
3: 0:45 plank hold

2 Rounds
10/side Xiao Pengs
7/side Tall-kneeling KB halos
0:30 hang from a bar w/ ribs locked down (chin up grip)
10 Banded scapular floor angels
2 Scapular swimmers (prone position)
+
2 Rounds
5 Scapular pull-ups
1 Active/passive shoulder extension mobility exercise (use a stick, each position 10-seconds)
10 Tension swings (sponge/block between feet)

Warm Up
Crossover Symmetry + Banded Hip Halo
then 3 rounds of snatch barbell warm up
1st round) 5 snatch pull + 5 hip muscle snatch + 5 snatch landing
2nd round) 5 snatch RDL + 5 hip power snatch + 5 snatch drop
3rd round) 5 muscle snatch + 5 snatch balance + 5 overhead squats

Weightlifting
muscle snatch + tempo power snatch + tempo snatch + snatch 3x1+1+1+1reps@35-50% (40-47.5-55kg)
power snatch + snatch 7x1+2reps @60-75% (67.5-82.5kg , adding +2.5kg on each lift)
tall snatch 3x4reps@25% (30kg)

tall clean + press to jerk (pause in split) 3x3+3reps@25%
tempo clean + clean + slow excentric jerk (pause on split) + jerk 3x1+1+1+1reps@35-50% (50-57.5-65kg)
clean+jerk 7x2+2reps@60-75% (80-85-90-92.5-95 and 2x97.5kg)

Accessory Work
3 sets
7+7 single arm front rack abmat sit up @16kg
30/30s single arm farmers carry @32kg
rest 1 min

Alternate B1/B2

B1. Close grip bench press – 3 to 4 x 6-8 @ RPE 8-9 (1-2 RIR), rest 1:00 before B2

B2. Single arm KB row – 3 to 4 x 8-12/side @ RPE 8-9 (1-2 RIR)), rest 2:00 before B1

Dynamic mobility – 1-2 Rounds
10/side/drill Leg swings (forward/backward and side-to-side)
10/direction/leg Standing hip circles
10/leg Walking knee hug
10/leg Walking quad pulls
10/leg Frankensteins (straight leg kicks)
10/direction Arm circles (forward and backward)
+
1-2 Rounds
20m High knees
20m Butt kicks
20m Skipping
+
EMOM 6 @ building pace
1) Run
2) Air bike
3) SkiErg
+
@ workout pace
200m Run
10/7 (cal) Air bike
200m SkiErg

6 x 4min AMRAP, 1min rest

Alternating between A and B

AMRAP "A"
12 KB swing @24/16kg
9 KB goblet squat
6 KB burpee DL

AMRAP "B"
15 box jump
10 renegade row @2x22.5/15kg
5 dbl DB thruster

Score is total reps

LÄMMITTELY
3:00-5:00 min tankopumppailu.
Sitten 3 kierrosta:
5 Maastavetoa
5 Raaka rive polvelta
5 Etukyykkyä
3 Rinnallevetoa
3 Työntöä

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Clean & Jerk,
10 x (2+1)
Nostot 2:00 min välein
Aloita noin 55-60% painosta ja nouse kuormissa 80% asti.

Romanialainen maastaveto,
3 x 8 @ 50-60%

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BONUS

Apuliikkeet,

15:00 Minuuttia:
6-10 Pystypunnerrus levytangolla
10/10 Askelkyykky taakse (tanko niskassa)
12-15 Leuanveto tai vaakatalja neutraalilla otteella
12-15 Selän ojennus 45-asteen penkissä

:30s-:60s lepo liikkeiden välillä. Kevyehköt painot. Tähtää 3-4 kierrokseen.

Reverse Lunges + Back Squat

5 x ( 8 alternating legs + 3 back squat )

Go every 3:00