10 min Emom
Odd: Push press 2 v1
Even: Strict pull up/C2b 6-8

Hip extension 2x10

Snatch (Full)

20x Every :20sec - 1 Snatch @60-75% (add load every 5th)

15x Every :45sec - 1 Snatch @75-80% (add load every 3rd-5th)

EMOM 10 - 1 Snatch @80-90% (add load every 2nd-3rd

Max reps Strict pull-ups

1) Takakyykky + niskan takaa vauhtipunnerrus 4+4
2) Etukyykky + vauhtipunnerrus 4+4
3) Tempaus nivusilta + valakyykky temp.otteella 4+4
4) Tempaus nivusilta + vauhtipunnerrus niskan takaa temp.otteella 4+4
5) Tempaus polven yläpuolelta + valakyykky 4+4
6) Valakyykky työntöotteella 8
7) Tempaus polven alapuolelta + polven yläpuolelta 4+4
8) Tempaus polven alapuolelta + yläpuolelta + vala 2+2+4
9) Tempaus polven alap. + niskan takaa allemeno 4+4
10) Valakyykky työntöotteella 8

Strength (load)

Back squat, 5 sets of 8. Lift every 4:00 min
RPE 7-8.

For time with a partner:
50-40-30-20-10:
Burpees
Calories Rower
Double Unders

• One person works, split evenly.
• 80% pace and effort today
• 25:00 time cap.

A)
Zercher Box Squat
Heavy 3 in 6 Sets. Rest 2:00
- Parallel Box

B)
Hybrid Stance RDL
2/3 x 8. Rest 90s.
- 2 warm-up sets + 3 work sets with a challenging weight.
- Neutral Spine
- Slightly heavier than last week

C)
Double KB Front Rack Split Squat
1/3 x 10 each. Rest 60s.
- 1 warm-up set + 3 work sets with a challenging weight.

D)
Band Resisted Kettlebell Swings
100 Reps for time with medium KB and tight band.

A)
Floor Press
HEAVY 3 in 6 sets. Rest 2:00
- Use a medium shoulder-width grip

B)
1-Arm KB Rows
1/3 x 10 each. Rest 30s.
- 1 warm-up set + 3 work sets

C)
Rollback Triceps Extensions
1/2 x 10-15. Rest 30s.
- 1 warm-up set + 2 work sets

Barbell Conditioning
"Big Clean Complex"
6 Sets:
High Hang Squat Clean - Hang Squat Clean - Squat Clean - Push Press
High Hang Squat Clean - Hang Squat Clean - Squat Clean - Push Jerk
High Hang Squat Clean - Hang Squat Clean - Squat Clean - Split Jerk

*Each set consists of completing all 12 reps without dropping the bar. Rest as needed between rounds