Warm Up
3 rounds
1 min row,bike,run
10 kb swings
10 goblet squats
10 v-ups

Strenght
Back Squat 6-6-3-2 reps @67-76-86-90%
Front Squat 1x5reps and 2-3x4 reps @65-75 and 1-2 sets 80%
rest 2-3 min bwn sets

Metcon 2
6-8 rounds for both
8/10 cal machine
5 tng power clean&jerks @25-35/40-50kg (must be unbroken, no singles)
alt time full round with partner.
time cap 18 minutes.

A1) Weighted dip 3x5x50%
A2) ring push ups 3x8
A3) floor press 3x10
Do A1-A3 as a super set. Rest as needed after floor press
No rest between movements

A. EMOM 20
1) Row for cal
2) 10x7,5m Shuttle run + Max Burpees
3) 12 Ground to Overhead 20/15kg + Max Sit-ups
4) 12 Wall Balls + Max Double Unders
5) Rest

Rest 3 min

B. EMOM 20
1) Bike for cal
2) 6 Single Arm Devils Press 22,5/15kg + Max Shuttle runs
3) 12 Toes-to-bar + Max Pushups
4) 12 KB Swings 24/16kg + Max Box Jumps
5) Rest

5 min EMOM
Clean + hang clean + front squat (1+1+2) 75kg/40kg
After completing the last complex,
3 rounds for time
10 T2B
8 burpees

Partner Workout!
AMRAP x 2 MINUTES (Both work same time)
Max Synchro Burpees
-Rest 1:00-
AMRAP x 3 MINUTES (One works, split however)
Max Power Clean @ moderate to heavy
-Rest 1:00-
AMRAP x 5 MINUTES (One works, alternate full rounds!)
3 Power Clean @ light to moderate
5 Burpees Over Bar

• Note how the team work changes each round here!

ON A 15:00 RUNNING CLOCK...
Build to a 1-Rep Push Press

• Week 1 of 6
• RPE 10

Push press heavy triple
-build up in 5 sets
- work on receiving the bar efficiently
- rest 90"

Find heavy
1 Squat clean + 1 Fs + 1 Split jerk

Warm Up
2 rounds
1.5 min cardio
10+10 suitcase deadlifts
10-15s chin over bar hold
10 sots press

Strenght
Flat Foot Snatch 3x3 @35-50% (kantapohja kiinni lattiassa, kyykkyleveys valmiina)
1 Slow Power Snatch + 1 Slow Squat Snatch x5 sets @60-70%
eli hitaasti reiden puoleen väliin ja siitä kiihtyy.
rest 1.5-2 min
Deadlifts 15-10-8-6-5reps @45-55-65-73 and 80%
rest 1.5-2 min

Metcon
4 RFT
4 strict chin ups / 8 ring row
6 burpee over barbell
4 strict chin ups /8 ring row
6 power snatch @35/25kg
Time target 5-7 min, Time cap 8 mins.

Warm Up
2 min row / ski
2 min air bike / bike / run
then 2 x
10/10 suitcase dl
5 inch worm with push up
10 goblet squats

Strenght
Power Snatch 5x2 @70-80% of 1rm power snatch
rest 1.5-2 min bwn sets.

Power Clean + Push Jerk 5x3+1 reps @70-73-76 and 2x80% of 1rm.
rest 1.5-2 min bwn sets. Rivet yksittäisinä.
Deadlifts 15-10-8 and 2x5 reps @45-55-65-2x75%
rest 2 min bwn sets

Accessory Work
3 sets
16-20 alt leg-v ups + 16-20 heel overs + 20-30 flutter kicks
rest as needed