Back squat
3x3

3+ reps in tank / käytä lähelle samaa painoa kuin edellisen viikon vitosissa, volyymi nyt pienempi

Suorinjaloin mave 3x10 / jalka
-yhdellä jalalla

Kiertäjät kyljellään 3x20 / käsi

Lattiapenkki käsipainoilla 3x12-20

Kyykky 3x12x50%

Ojentajat kumpparilla / taljassa 3x20

Jalkanostot maaten 3x30

Weighted Strict pull up
3x3

2-3reps in tank / käytä lähelle samaa painoa kuin edellisen viikon vitosissa, volyymi nyt pienempi

Bench press
3x3

3reps in tank / käytä lähelle samaa painoa kuin edellisen viikon vitosissa, volyymi nyt pienempi

Optional strength

3x4 snatch grip deadlift (2s pause knee level)

WEEK 1. 90-95% of snatch 1rm
WEEK 2. 95-100% of snatch 1rm
WEEK 3. 100-105% of snatch 1rm

20 min amrap
20 Crossover
15 V-up
10 Burpee pull-up

Scaled:
4x 4 Singleunder+1 Crossover
15 Sit-up
10 burpee jumping pull-up

12min EMOM: C&J

Increase the weight after 3 sets. Go by feel.

Cleans are Squat Cleans and Jerks are anyhow.

WARM-UP

12-15 minutes for quality & minimum rest of:
:45s bike
10 Kettlebell deadlifts
10 Kettlebell swings
10 Goblet squats
5+5 Scorpion stretches
3-5 Power cleans
3-5 Split jerks

---

CLEAN AND JERK

Build up to max weight for the day in a complex of:
Clean pull + Power clean + Jerk. Stop once you can’t do power cleans anymore.

---

STRENGTH

Build up to 2 rep max front squat for the day.

Alternatively you can do one open set @ 95%.
Open set: max reps @ 95%.

After open set, calculate the estimation for front squat 1 rep max by using “Epley’s formula”:

Epley’s formula:

(Weight x Reps x 0,0333) + Weight
= Estimated 1RM.

---

(OPTIONAL) ACCESSORY

Glute bridges,
3-4 x 8 (easy)

Banded hamstring curls,
3-4 x 8/8 (easy)

Aussie pull-ups with pause at chest,
3-4 x 8

Back extensions,
Accumulate total of 70 reps

RX
4 SETS; Rest 1:30
2-4-6
Push Jerk @85/60kg
12-8-6
Toes to Bar

SCALED
4 SETS; Rest 1:30 Between
2-4-6
Push Jerk60/43kg
12-8-6
Kipping Knee Raise
Barbell unbroken is the goal
One set is all 3 rounds
RPE 9

GOAL : sub 3 mins each set
Total timecap: 18 mins

"Unknown Soldier"
HERO-WORKOUT
6 rounds for time of:
10 Front Squats
10 Hang Power Cleans
10 Bar Over Burpees
500m Row/Ski/1000m Bike
3min Rest
Barbell movements @50% of 1RM Front Squat

Timecap: 45 mins