Overhead or Front Squats
3 x 10
Build to a Moderate weight and stay at that weight across all sets.
RPE 5

WARM-UP

Every minute on the minute for 12 minutes of:
1) :45s Ski
2) 8+8 1-Arm kettlebell deadlifts
3) 10-15 Sit-ups
4) 10 Dumbbell hang clean and jerk, alternating arm.

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CLEAN AND JERK

2 x (3+1) @ 68%
2 x (3+1) @ 73%
2 x (3+1) @ 78%
Lift every 2:00 min

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STRENGTH



Every minute on the minute for 10:00 minutes of:
3 Deadlift @ 65% + 3 High box jumps

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CONDITIONING

Every minute on the minute for 24:00 minutes of:
1) 13/10 Calories ski erg
2) 5 Squat cleans (moderate)
3) 10-15 GHD Sit-ups
4)10 Dual dumbbell push jerks (moderate)

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(OPTIONAL) ACCESSORY

Back rack lunges,
3 x 6/6 (hard)

1-Legged reverse hyper,
3 x 8/8 (moderate)

1-Arm bent over row,
3 x 10/10 (hard)

Sandbag bearhug hold,
3 x 1:00 min

Sumo High Pull 3x10
-kahvakuulalla

Tempaus kahvakuulalla 3x10 / käsi

-molemmat liikkeet kevyttä kropan herättelyä!!

Kyykky 2x92,5%

Etuheilautus kahvakuulalla 3x30
-raskas

Vatsarutistukset 3x10
-3s pito

5 sets of:
2 Tall Jerks + 2 Split Squats
- Tall jerk from the shoulders
- Pause receiving position
- Don't reset btw jerk and squat, go straight into squats after second jerk
- Focus on technique
- Rest 2min btw sets

Penkki 2x5x77,5%

Dippi 3xAmrap (väh.10 toistoa mentävä) TAI Penkkidippi 3xAmrap

Pystysoutu käsipainoilla 3x20

Ojentajat kumpparilla 3x30

Kiertäjät kyljellään 3x20 / käsi

BENCHMARK WEEK

2k row for time

shoulder press 3x8
* -nouseva paino
-lepo 3-4min sarjojen välissä*

A1) strict pull ups 3x5
scaling 3x(1-3) 10s negatives
A2) strict T2B 3x5
scaling leg/knee raises 3x5
A3) v-up 3x10

A) Hang clean waves
3/2/1 reps @65-80%
3/2/1 reps @70-85%
3/2/1 reps @75-90%

Start every wave with bigger weight.

C) Banded accessory 3 rounds
15-20 banded triceps
15-20 banded biceps
15-20 banded lateral raises

A) Bar muscle-up technique

B) 3 rounds
9-6-3 squat clean 80/55
9-6-3 bar muscle-up / jumping BMU

You go / I go full rounds with partner