Every 30 secs for 7:30: Deadlift

1 Deadlift, 75-80 % 1RM

Gymnastics Testing
Max set of unbroken Muscle ups

Rest & Recover

Warm Up
2 rounds
2:00 cardio (add speed each round)
5+5 squat strech
5 inch worm with push up
5 dynamic squat strech
5 tempo strict press
5 tempo good morning
5 tempo back squats
then some mobility as needed and start workout.

Strenght
Back Squat 10-8-6-4 reps @35-65%
Bench Press 10-8-6-4 reps @35-65%
Deadlift 10-8-6-4 reps @35-65%
rest 1.5-2.5 min bwn sets
Take About 12-15 minutes per movement, focus on quality on each rep.

Every 3 mins for 12 mins do:
75 Double Unders / 100 Single under
15 Deadlifts, 60/43 kg
9 Shoulder-to-Overheads, 60/43 kg

Remaining time is rest!

Warm Up
3-5 min of cardio machine work as overall warm up for body
Band Pulls + Banded Hip Activation
then 3 rounds of snatch barbell warm up
1st round) 5 snatch romanian deadlift + 5 hip high pulls + 5 overhead squats
2nd round) 5 snatch pull + 5 hip muscle snatch + 5 press under to ohs

3rd round) 5 snatch high pull + 5 hip power snatch + 5 snatch drop

Weightlifting
3x2 snatch deadlifts to midthigh + 2 low hang power snatch +2 ohs 35-55%
5x1+1+1 snatch deadlift to mid thigh + low hang power snatch + hang squat snatch @60-80% of 1rm snatch
rest as needed bwn sets

Strenght
Back Squat 4x8reps@65-70-75-80% of 1rm
rest as needed bwn sets

WU: EMOM8: (40s on / 20s off:)
1) row/ski
2) banded lat. pulldown
3) downward dog + pushup
4) plate oh lunge + knee lift

20-30min Dynamic Stretching

3x2 Back Squat @ 75-80% of Max

Alkavalla min 45 min.

1. Yhden käden kahvakuula heilautus 45 sek.
2. Laite 45 sek.
3. Puolilinkkari pallon kanssa 45 sek.
4. Naruhyppy 45 sek.
5. Tauoko