CONDITIONING

2-5 rounds for Quality or for time

Row 250/200m
40 DU
30 Air Squat
20 Push-Up
10 Pull-Up

RPE 2-4, go by feel

WEIGHTLIFTING

Power Snatch + Squat Snatch

Drop and Go

Every 90sec for 9 set. Add loading after 3 sets.

1-3 RPE 3-4
4-6 RPE 4
7-9 RPE 4-5

2x5 Pendlay row

AMRAP 20 for quality:

3min erg @ 65-70% of max hr
6+6 DB bulgarian deadlift
8 sit up
8 V-up
8 hollow rock

AMRAP 20 for quality:

3min erg @ 65-70% of max hr
6+6 1-arm DB floor press
6+6 box step down
20s+20s side plank hold

RPE 2-3
-> palauttava PK-treeni

Pause Front Squat (3sec at bottom) 4x3 @70%++

Bench press

Bench press 4x12

Rest 2 min between sets

4 rounds

2min easy shuttle run
2min farmer's walk (KB/DB)
2min AMRAP:
4 push-up + 8 sit-up + 12 rev. lunges
2min easy row

*You can have short rests in farmer's walk

Chin-up
4-3-2-1

Work up to heavy 1RM weighted or challenging scaled

4 rounds for time
10-8-6-4 clean (anyhow)
12-10-8-6 bar over burpee
20-18-16-14 sit-up

Weights
Male: 50-60-70-80
Female: 35-42,5-50-60
(55-65-75-85% 1RM)

Change weights after every round

A) Back squat
4-3-2-1-1
Start with 80% and build up in weight

B) Weighted pull-up
4-3-2-1-1

C) 3 rounds for quality
10-12 lu raises
10-12 DB biceps curl