RX
EVERY 2:00 x 7 SETS
50 Double Unders
Power Cleans (see below)
Rest Remaining Time
Power Clean Options... 5 Reps (70/47) or 4 Reps (85/60) or 3 Reps (93/65)

SCALED
EVERY 2:00 x 7 SETS
50-100 Single Unders
Power Cleans (see below)
Rest Remaining Time
Power Clean Options... 5 Reps (light) or 4 Reps (moderate) or 3 Reps (moderate+)
RPE 8

OPTIONAL COOL DOWN
FOR QUALITY
5:00 Foam Roll of Choice

WARM-UP
3:00-5:00 min erg of choice.
Then 3-4 rounds, 3-5 reps each movement:
Clean pull
Tall muscle clean
Front squat
Push press
Tall clean
Push jerk with pause at catch

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CLEAN & JERK

Clean + Push press + push jerk

8 x (1+2+1) @ heaviest set from week 3
Lift every 2:00 minutes

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STRENGTH

Back squats,
4 x 2 @ “2 RIR”

Front squats,
3 x 3 @ “4 RIR”

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(OPTIONAL) BONUS

Bent over row,
3 x 10 (moderate)

Hammer curl into shoulder press,
3 x 10 (moderate)

Death march,
3 x 20 steps (moderate)

Box step-ups,
3 x 16, alternating legs (moderate)

Core:

3 Rounds of:
1:00 min plank
20m+20m 1- Arm suitcase carry (heavy)
Rest 1:00 min between rounds.

RX
Build to a Moderate-Heavy 3-Rep Overhead Squat
or

SCALED
Build to a Moderate-Heavy 3-Rep Front Squat
Weight must come from the floor.
RPE 7

Six sets of three

ON A 10:00 RUNNING CLOCK...
Practice Handstand Hold or Handstand Walking

Kick up to wall
Shoulder taps
Single leg hold on wall
Kick up and walk 1-2 steps to wall
and so on!

3x 6-8

Rengassoutu
Hauiskääntö
Vipunosto taakse

3x 6-8

Pystypunnerrus
Ranskalainen punnerrus
Vipunosto sivuille

Tabata:
vatsakierto
kuppipito

40min For Q:

Partner 1. Ergo

Partner 2 Alt. A & B

A) 12 Alt. cossack squat + 2-3 Wall walk +
6/6 Side plank rotation

B) 10-12 Strict knee raises +
10/10m KB mixed carry (OH & Farmers) + 8-10
Medball clean

EMOM 16

Minute 1 : 10 Hang DB Snatch, alternating 22,5/15kg
Minute 2 : 5 Burpee Pull Ups
Minute 3 : 14 Front rack Lunges 22,5/15kg
Minute 4 : 20 Russian Twist w/ Medball

Shoulder / Upper Body mobility

Warm Up
2 rounds
2 min run, bike or row (start easy, add speed)
10 step back lunges + 10 step forward lunges
10 glute bridges + 10-20 hollow rocks
5-10 wall squats
then some squat mobility and go for warm up sets

Strenght (20 min)
Back Squat 5-5-3-3-3 reps @60%, go up feeling (1-2 toistoa varaa vika sarjalla)
rest 2-3 min bwn sets

Metcon
21-15-9 reps for time
Burpee Over Barbell
Front Squats @35-40% of 1rm
or
21-15-9 reps for time
Burpee

KB Goblet Squat @16-20/24-32kg