5@barbell, 5@50%, 3@60%, 2@70%, 1@80%...+...100+%, sp-%, rest btw sets 2-3min

6x4min on 1min off, alternating between:

A: 10 jumping squat
10 KB sumo DL high pull @24/16kg
20 DU/ 40SU

B: 10 push up
10 dbl DB hang power clean & STOH @ 2x20/12.5kg
10 renegade row

3-4 rounds of:
6+6 deficit rev. lunge
8+8 1-leg KB dl
8+8 hip thrust hold + knee drive
15-20s copenhagen plank hold / per side

AMRAP12: (with partner)
16 cal ski
24 wallball (synchro)
16 deadlift (max 50-60% 1rm)
24 medball situp (synchro)

WARM UP 10min 1 rounds

5× + 5×/side + 5×/side + 5×/side + 5×
GOBLET SQUAT *plate +
HALF KNEELING WEIGHT SHIFT *plate +
HALF KNEELING HIP FLEXOR and HAMSTRING STRETCH +
PIGEON STRETCH +
SITTING ADDUCTORS STRETCH

5×/side + 10× + 10× + 10× + 10×
PRONE SCORPION +
BODY SAW PLANK +
SHOULDER EXTENSION ROCKING +
W- FLOOR SLIDE +
BEAR CRAWL HOLD with SHOULDER TAP

5× + 5× + 5× + 5× + 5×
HIP ROLL GLUTE BRIDGE +
YOGA HAMSTRING STRECTH +
YOGA ADDUCTOR STRECTH +
ROLLING BACK +
1-LEG YOGA BOAT POSE

KUVAT LIIKKEISTÄ:

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RDL *sn-grip + MUSCLE SNATCH + OHS + DROP SNATCH +
SNATCH HIGH PULL from BELOW KNEE *flat footed + SNATCH from BELOW KNEE
1×2× 5+2+2+2+2+2@barbell, rest btw sets 1min

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SNATCH from BELOW KNEE
3@up to 68%, 2×3@73%, sn-%, rest btw sets 2min, example up to 58/65/68%

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RDL *jerk-grip + MUSCLE CLEAN + FRONT SQUAT + TALL CLEAN *flat footed +
CLEAN HIGH PULL from BELOW KNEE *flat footed + CLEAN from BELOW KNEE
1×2× 5+2+2+2+2@barbell, rest btw sets 1min

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CLEAN from BELOW KNEE + FRONT SQUAT
2+3@up to 65%, 2× 2+3@70%, jerk-%, rest btw sets 2min, example up to 55/60/65%

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SHOULDER PRESS + PUSH PRESS + POWER JERK + SPLIT JERK *rack, split both side 1+1
1×2× 2+2+2+2@barbell, rest btw sets 1min

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PAUSE SPLIT JERK + SPLIT JERK *rack, pause 2-3 seconds in the dip bottom position, split both side 1+1
2+2@up to 65%, 2× 2+2@70%, jerk-%, rest btw sets 2min, example up to 55/60/65%

Partner workout.
One does, other one rests.

10 Devils press (1db)
50-calorie erg
10 Devils press
30 deadlifts
10 Devils press
30 Power cleans
10 Devils press
30 front squats
10 Devils press
50-calorie erg

Cap 22

3 Rounds
4 Pike compression slides
5 Table top pulses
6/side Cossack squats, alt
+
Barbell warm-up – 2 or 3 rounds
3 Snatch grip deadlifts
3 Hang muscle snatches
3 Behind the neck snatch grip press or push press
3 Hang power snatches
3 Front squats
3 Push presses
3 Thrusters
+
Build to workout weight for thrusters and power snatches
* Short sets of other movements between weights as you build up
+
Once through @ workout weight
2 Power snatch
4 Bar-facing burpees
8 Wall balls
200m Run
3 Thrusters
500m BikeErg

SET A | 3 rounds:
8-10 banded goblet squat
8-10 side plank leg lift / per side

SET B | 3 rounds:
6-8 deficit dl (3s down)
8-10 banded side crunch

EMOM12:
1) ski
2) DDB oh walking lunge
3) medball situp
4) box jump

4 x 2 min
alt leg split jerk
3+3 reps

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Stimulus:
Build balance and coordination in the split position
Reinforce stable receiving mechanics
RPE 5–6, Light to moderate, fully controlled
Coach tip:
Alternate lead leg every rep
Stabilize before standing up

Front squat
- 2 x 2 @100%

For time
- 800-meter run
- 80 air squats