Bulgarian split squat with DB's

3x10+10 reps

Rest 1min between legs

WARM UP + TECHNIQUE 10-15min

2 rounds:
10 RDL *jerk grip
10 FRONT SQUAT
5 POWER JERK
5 STEPPING JERK BALANCE *both side
5 + 5 OHS + SNATCH DROP

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SNATCH
2x3@barbell, 3x3@up to 60%, *beginners bw 50% = 1RM snatch
2x3@barbell, 3x3@up to 60%, rest btw sets 2min

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CLEAN + JERK
2x2[1+1]@barbell, 3x[1+1]@up to 60%, 2x2[1+1]@60% *beginners bw 70% = 1RM clean+jerk
2x2[1+1]@barbell, 3x[1+1]@up to 60%, 2x2[1+1]@60% jerk-%, rest btw sets 2min

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FRONT SQUAT + BACK SQUAT + 5 BOX JUMPS *boxihypyn vastaanotto mahdollisemman suoralle jalalle
2+3@up to 70%, rest btw sets 2min *bw 80% = 1RM front squat

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DEFICIT SNATCH PULL *full foot + TRAP PULL
3x[4+2]@today snatch weight or 10kg more, rest btw sets 2min

• Pigeon Pose - 60s each
• Lizard Pose - 60s each
• Adductor Rock back Stretch - 60s each (Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

posted on Thursday

For Time:
45m Sled Push
15 BMU
45m Sled Push
10 BMU
15m Sled Push
5 BMU

Sled Weight: 48 / 36kg

WARM UP + TECHNIQUE 10-15min

2 rounds:
10 RDL *sn grip
10 BACK SQUAT
5 REBOUND POWER JERK
5 STEPPING JERK BALANCE *both side
5 + 5 OHS + SNATCH DROP

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SNATCH
2x3@barbell, 3x3@up to 70%, *beginners bw 50% = 1RM snatch
2x3@barbell, 3x3@up to 70%, rest btw sets 2min

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CLEAN + JERK
2x2[1+1]@barbell, 3x[1+1]@up to 70%, 2x2[1+1]@70% *beginners bw 70% = 1RM clean+jerk
2x2[1+1]@barbell, 3x[1+1]@up to 70%, 2x2[1+1]@70% jerk-%, rest btw sets 2min

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FRONT SQUAT + BACK SQUAT + 5 BOX JUMPS *boxihypyn vastaanotto mahdollisemman suoralle jalalle
2+2@up to 70%, rest btw sets 2min *bw 80% = 1RM front squat

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DEFICIT CLEAN PULL *full foot + TRAP PULL
2-3x[4+2]@today cl+j weight or 10kg more, rest btw sets 2min

For time, adding one movement per round:

1 Sumo Deadlift High-Pull
2 Thrusters
3 Push-Ups
4 Power Cleans
5 Wallballs
6 Kettlebell Swings
7 Pull-Ups
8 Toes to bars
9 Box Jumps
10 Double-Unders
11 Burpees
12 Overhead Walking Lunges with plate

TC 35min

Workout starts with day 1 (sumo deadlift high pull), then 2, 1; 3, 2, 1; 4, 3, 2, 1....etc. up to the last round, which is 12 -1. Both partners will complete the entire workout, but sharing equipment. IGYG.

Partner workout (You go, I go)

5 rounds for time
12 toes to bar
12 box jump overs@60/50 cm
12 DB snatches@22,5/15 kg

rest 3 mins

For time
60 toes to bar
60 box jump overs
60 DB snatches

Every 2 mins complete 5 syncro burpees.
Start with the burpees.

Time cap: 35 mins

Th reg. + shoulder mobility

5 rnds for quality
10/10 m one arm waiter walk w. plate
6 splayed seat Thoracic extension w. WB (bear hug)
5/5 figure 8s w. WB

superset, 3 rnds
8/8 banded dead bug
10 banded glute bridge

3x Klustereina*

Askelkyykky/split V1

Hipthrust V1

*Kluster: 8toistoa 40s taukoa ja perään 8toistoa