Rive ja työntö

For load

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

4:00 bike
10 alternating pistols
4:00 rows
10 ring rows
4:00 echo bike
10 good mornings

Clean & Jerk 1 RM

3 rounds of:
20 KB swings
10+10 KB side bends
20 alternating DB snatches
20 DB Russian twists
max Ring rows
Rest

Snatch

Snatch Waves
E2MOM X9

Wave 1:

• 3 Squat Snatch @70%
• 2 @75%
• 1 @80%

Wave 2:

• 3 @75%
• 2 @80%
• 1 @85%

Wave 3:

• 3 @75-80%
• 2 @80-85%
• 1 @85-90%

Back Squat

• 1x5 @75-80%
• 1x4 @80-85%
• 1x2 @85-90%
• 2x2 @days heavy

Strength

3 Rounds For Quality:

• 10/10 Front Foot Raised Double DB Drop Lunge
• 5-10 Glute Ham Raise
• 45-60s Chinese Plank

optional

3-4x For Quality:

• 15/15 Calf Raise (1x DB in hand)
• 10/10 KB Hip Flexor Raise

Deadlift 3 RM

Engine

E6MOM X6 (4min timecap each set)

Set 1,2,3:

• 24 Cal Ski
• 40m Double DB Farmers Carry 2x30-35kg
• 20 Cal Ski

Set 4,5,6:

• 20 Cal Row
• 40 DU
• 10 Burpee Pull Up

Accessories

A) 4 Rounds For Quality:

• 10/10 DB Bench Press (vuorokäsin, lepäävä käsi suorana)
• 10-15 Legs Raised Ring Row

B) 3-4 Rounds For Quality:

• 10-15 Seated DB Lateral Raise
• 10/10 Hammer Curl

1:30/1:00/0:30 of each @ increasing pace
1) Run
2) SkiErg
+
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)
+
2 Rounds
6-8 Scapular pull-ups
6-8 Push ups
+
2 Rounds
Kipping Toes-to-Bar complex:
3 Tension swings + 3 Kipping knee tucks + 3 Kipping toes-to-bars
6 Burpee box step ups
8 Wall balls
+
Barbell warm-up, 2 rounds @ empty barbell
3-5 Clean deadlifts
3-5 Hang muscle cleans
3-5 Strict presses
3-5 Hang power cleans
3-5 Push presses
3-5 Power cleans
3-5 Push jerks
+
Build up to workout weight for Power clean and jerk
* Few short sets of Burpee box jumps, toes-to-bars and wall balls between weights
+
@ Workout weight
200m Run
4 Burpee box jumps
8 (cal) SkiErg
– Rest 0:30 –
3 Power clean and jerks
4-6 Toes-to-bars
8 Wall balls

Back Squat

2x3 @75%
2x3 @80%
2x3 @85%
1x2 @90%