Upper Complex: Row + Hang Muscle Clean + Push Press + Row
4 Rounds x 8 reps each movement. Rest 2:00.

Rx: 60/42.5kg

• Scale to go unbroken!

A)
Floor Press in Bridge
1RM in 10 sets. Rest 2:00
- Sets of 5,4,3,2,1,1,1....
- Option: Heavy 5 in 6 sets.
- Use strongest grip position

B)
DB Rear Foot Elevated Split Squats
Build to a 5RM in 4-6 sets. Rest 2:00
- Start on the non-dominant side for all sets.
- Option: Focus on technique performing set of 4-5 with light weight or bodyweight.

A)
Sumo Deadlift
Build to a 1RM in 9 sets. Rest 3:00
- Sets of 5,4,3,2,1,1,1.....
- Option: Focus on technique performing sets of 3.

B)
Farmer Carry
Max 30m carries in 8:00
- Go heavy here, not rushed and light

C)
Prone Banded Hamstring Curl
100 Reps. Rest as needed.

3 rounds
5-4-3 clean pull @80-100% 1RM clean
10-12 alt. DB shoulder press with hold
10-15 banded biceps curl

Pull-ups 5x5, AHAP

DELOAD WEEK

On the minute for 24min
1. Easy bike erg / echo bike
2. 8-15 toes to bar + air squat
3. Rest
4. Easy row
5. 10-20 push-up + double KB deadlift 2x24/16
6. Rest

3 x alkavalla 4 minuutilla

8-12 rengassoutu
6+6 1-jalan maastaveto käyntiasennossa

DELOAD WEEK

A) Kettlebell skills 4 rounds for quality
4 one arm KB swing
3 one arm KB hang power clean
2 one arm KB hang snatch
1 one arm KB windmill

All reps unbroken for one side first and then the other.

B) 3 rounds
1min alternating arm KB swing 24/16
1min down-up
1min shuttle run (1x = 7+7m)
1min rest

Alternate
1. 10-15m HSW
2. 50 double unders
3. 5-8 strict pull ups
4. Easy recovery bike erg

EMOM 16
Min 1: 15-18/10-13 Cal
Min 2: 5-7 Touch and Go Power Snatches
(BBF: 8-10 heavy db snatches)
Min 3: 12-20 Box Jump Overs
Min 4: Rest