45 min PK
1000m machine
20 steps of walking lunges
20 russian twits
30s + 30s side plank
30s hang from the bar
1000m machine
100 rope jumps
20 kb swings
10 barbell bicep curls
10 barbell rows

1 Snatch Pull + 1 Hang Snatch + 1 Snatch
5 Sets
Start 6/10 rpe and work up to 8-8.5/10 rpe of the day
*New Set every 90 sec

Emom8
1. 4+4 Band assisted pistol squat
2. 10 Feet together Air squat

45 min PK
10m walking lunge
20 light kb swings
10 goblet squats
1000m machine
24 Hollow rocks
24 Arch body rocks
30s support on rings (push up position)
1000m machine
100 rope jumps

WARM-UP

3 Rounds or 10:00 minutes of:
:45s Erg
10 Back squats
8 Upright row
6 Muscle snatch
6 Overhead squats
3 Slow snatches
3 High box jumps"

---

SNATCH

Primer:
Snatch pull + Snatch + Snatch balance
You choose the weight, but focus on speed, control and good technique.
3-5 sets

Snatch, worksets:

3 x 2 @ 68%
3 x 2 @ 71%
3 x 1 @ 75%
*Rest 1:00 min between sets.

---

SHOULDER PRESS & PUSH PRESS

Shoulder press,
4 x 10 @ 90% of the heaviest set of 10 reps from last week.

Push press,
2 x 10 @ 60%
2 x 8 @ 66%

---

BACK SQUATS

8 @ 66%
2 x 6 @ 72%
2 x 6 @ 74%

---

(Optional) BONUS WORK:

Accessory:

3 Rounds of:
15-20 Banded pull-ups
10+10 Seated 1-Arm shoulder press
:30s Heels over object taps
*Rest 1:00 min between rounds.

3 Rounds of:
10+10 1-Legged deadlift with one kettlebell
10+10 Weighted bulgarian split squats
:30s Strict toes to bar / knee raise / Slow knee tuck
*Rest 1:00 min between rounds.

Conditioning:

21-18–15 Reps for time:
Calories row
Dual dumbbell thrusters

*Goal is to go unbroken on each set of thrusters so choose dumbbells accordingly. Smart on the rower and smooth on the thrusters will get you far!

Kapea penkki Max3
-3s stopit

Vinopenkki käsipainoilla 3x12-20
-noin 45 asteen kulma

Lankkusoutu 3x15 / puoli
-kumpparilla

Band-pull-aparts 2x30

Kiertäjät kyljellään 2x30 / käsi

Vipunostot sivuille 2x30

4×12min

1) Kone

2) 8-10 toistoa liike
Seinäkyykky
Takareidet kumpparilla
Mave pyöreällä selällä
Vatsakierto levypainolla
Jalkojen nosto kuulan yli
Lapaveto

3) Kone

4) 8-10 toistoa liike
Skorpioni
Sivukyykky, venytys pohjassa
Etureidet seinällä n.1min pidot
Pakaravenytys 1min pidot
Rintarangan kierto konttausasennosta

3 Rounds:

Quality
Rest as needed

20 BB Back Squat (50/30)
(First 10 rep, Count 3sec @ bottom, last 10reps 2/2 tempo)
10 Band assisted Pull-Ups (eccentric 2sec)
15 Db’s Lying Chest Flies
20 KB’s/DB’s Deadlift (32/24)
(First 10 rep, Count 3sec eccentric, last 10reps normal tempo)
15 Box Dips
10 BB Shoulder Press (50/30)
10 Db’s Curls
10 Box Jumps / Step-Ups

4 rounds
10 Romanian Deadlift
15 Hip Bridges (Banded)
8+8 Kb Lunges
12 Half Kneeling Kb Curls
*rest ~1min btw rounds

4 Sets
1 Min Max Alternating one arm kb presses
1 Min rest
*Tavoite pitää kahvakuulat koko ajan liikkeessä tai pidossa. Laske lattialle ainoastaan levon aikana.