30-60sec Passive/Active Hang
Thoracic Flow video

5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict Pull Ups 5 reps
Close-Grip Push Ups 10 reps
Walking Lunge 20 reps
ABMat Sit Ups 15 reps

3 Rounds, rest as needed:
20 Banded Pull-throughs
25 Banded Face-pulls

1a) Power Clean: 4-5 x 3reps, up to a heavy 1.1.1 (5s). Rest 60s.
- 1.1.1 (5s) = drop bar between reps and reset up.
- Adv: Build to 85% of 1RM.
- Int: Build to 75% of 1RM.
- Beginner: Technique Work

1-1-1-4-3-2-1 of:
BB Front Squat
1 @ 8 RPE (-10%) (Load Drop)
80% 1RM 1 rep
85% 1RM 1 rep
90% 1RM 1 rep
90% 1 @ 8 RPE 4-3-2-1 reps

A. Barbell complex

6 rund
2 Barbell lunges
2 back squat
2 Box step on with Barbell
* REST 1 min between rounds

B. Barbell complex
4 rundy
4 Push press
4 Snatch balance
4 oh squat
* REST 1 min

A.
5min easy Run

2 rds:
5 Deadlift
5 Front squat
5 Shoulder press

2 rds:
3 High hang power clean
3 Hang power clean
3 Power clean

1 rnd:
Run hard 200m
5-7 Power clean (60/42.5)

B.
3 rds for time:
800m Run
21 Power clean (60/42.5)

Time cap: 16min

C.
Cool down
5 min easy run
Romwod / foam rolling

4-5 Sets:
10 Suitcase deadlifts + 100ft Suitcase deadlift carry Left arm
10 Suitcase deadlifts + 100ft Suitcase deadlift carry Right arm
20 Medicine ball Russian twists
*Moderate weight for the Suitcase Deadlifts + carry, you can build on this in weeks 2 and 3

LD Machine Tri
3/2.5k Ski
6/5k Bike
3/2.5k Row

Warm up:
2 Rounds

10 Lying pass over
10 Hollow rock
10 Arch rock
10 Face pull
10 Scap pull up

MU skills ( Sama treeni kuin puoltoista viikkoa sitten)

4 x 5 Kip swing
4 x 3 Box transition
4 x 1-2 Hips to rings
4 x 1-3 MU