Build up to heavy 3RM Back Squat
+
1x Max set @85% of 3RM

"E4 min x 9

1) Station (Pull up)
First 3 min as an AMRAP (for quality)
Advanced
Building towards butterfly kip
5 Box pike up
5 Jeffersson curl

Intermediate / Scaled
Building towards big kip swing
8 pike up
5 Jeffersson curl

Rest of the time Box step ups

2) Station (Hold)
2 rounds
30 s Headstand, against the wall or free
5 s rest
20 s Handstand, wall facing
5 s rest
30 s Beast hold
30 s rest

3) Station (Erg)
Row
90 s VK1
135 s PK
15 s rest

"

10 sets of (Go every 75sec)

2 Power Snatches + 1 Hang Snatch

• Start at about 65% and add.

10 sets:
1 Weighted Chin-up
- Use a heavy load on each set
- Rest 1:30-2:00 btw sets

3 Rounds:
15 Double Dumbbell Squats
15 Double Dumbbell Shoulder to Overhead

4 min Double Dumbbell Farmers Carry Hold (total time not cumulative)

3 Rounds:
45 Air Squats
15 Double Dumbbell Shoulder to Overhead

Dumbbells: 22,5/15

EMOM8

2 Squat snatch @60-70%

Huom! Tekniset painot!

Every 3.30min x 3
10-12 Alt. Back rack step back lunge V.2-3
10-12 Alt. DB snatch @moderate weight
30-50 DU or 60-100 SU

RPE 3-3.5

Huom!
Jokaisen kierroksen jälkeen täytyy jäädä vähintään 90s lepoa.

2 rounds

5 min AMRAP
15 wall ball 20/14
10 knees to elbows

3min rest

5 min AMRAP
60 double under
20 DB snatch 22,5/15

3min rest

T2B SKILL: (5-10min)
toes to box press back
kip swing
kipping knee/leg lift
knees to chest/knees to armpits
toes to bar

EMOM12:
1) 50s row/ski @ easy-moderate pace
2) 2 set of t2b @ moderate-hard (go every 30s)
3) 10-15 wallball 20/14lb
4) 1-2 set of hs walk / 2-5 wall walk / 20-30s hs hold

-> pidä ergo tarvittaessa palauttavana, jotta voimistelu sujuu

-> hs walkissa haastava matka

PRE-PROGRAM TESTING

For time (timing left and right sides separately):

Holding 2.5kg plate, palm facing down. Test ends when arm falls below horizontal, or if compensation occurs (arching in back, shoulders rounding/lifting etc.). Test can also be performed without weight.