Front squat + back squat

5 + 6-10 @ 80-86%1RM FS (2 RIR on FS)
4 + 6-10 @ 82-88%1RM FS (2 RIR on FS)
3 + 6-10 @ 84-90%1RM FS (1-2 RIR on FS)

Rest 3:00 – 4:00 b/t sets

Warm Up
3 min easy cardio
then 2 rounds
30 jump over line
5 inch worm + push up
5 burpees
10 scapula rolls + 10 ring rows
10/10 side plank hold + rotation

Gymnastic Skill
4-5 sets of : 30-40 sec double unders + 2-4 wall walks
rest 1.5-2 min bwn sets

Metcon
2 rounds
2-minutes: Cardio machine @ easy/recovery pace
2-minutes: 8-10 burpees , go every 1 min
2-minutes: Cardio machine @ easy/recovery pace
2 minutes : 8-10 db power clean&jerks , go every 1 min
2-minutes: Cardio machine @ easy/recovery pace
2-minutes: 8-10 wall ball shots, go every 1 min

Maastaveto 4x4x75%

Etukyykky 3x10x60%
-% etukyykyn maksimista

Yhden käden pystypunnerrus 5x10-15 / käsi

4rounds:

8 box jump over
8 clean&jerk@60/40kg
8 c2b / or pull up / or ring row

TARGET UNDER 6MIN / TIME CAP 8MIN / SCALE MOVEMENT OR WEIGHT IF NEEDED

EMOM x 10

2 hang power clean (60-70%/ be fast!!!)

FOR TIME:

1000m row

then:

3rounds:
5 bmu / scaled c2b or pull up
10 Db hang clean&jerk @22,5/15kg´s
50 DU

then:
1000m row

Target under 10min, Time cap 12min / TARGET HEAVY BREATHING / GO FAST!!

Warm Up
2 rounds
40/20/10s echo bike, add speed
5+5 single leg clean + press (balance) with 1 db
20 gtoh + halo with plate
30 plate hops
:30-40 hanging flutter kicks (jalat hieman etuviistossa, tangosta roikkuen)

Weightlifting
3x5 tng power clean&jerks @35-55% of 1rm pc&pj
then building to heavy 5 rep set for power clean&jerk (drop an go)
starting at 60-65% and finishing around 80% of 1rm.
rest as needed bwn sets
Optional strenght
Weighted Pull ups 3-5x5reps @last 2-3 sets do 80-90% of this weeks 5 rm.
rest as needed bwn sets

Metcon (zone 2-3)
Every 4 minutes for 20 minues (5 sets)
850/1000m bike erg @20-30min pr pace (pidin itse 1.50 vauhtia) (use max 2:00)
5 tng power clean&jerks @45-55% of 1rm (should felt lmoderate weight)
target times 2.10-2.25
straight to
20 min zone 2 bike erg (you can do every 5 min if you like 10 ghd back extensions)

Back squat

Build to heavy 4 (H4) @ 2 RIR (83-87%)
+
1-2 x 8 @ 80-90%H4, rest 3:00-4:00 b/t sets

– Build to a heavy set of 4 (H4) for the day in a 15-minute window, THEN do 1-2 back-off sets of 8 with 80-85% of that H4

Front squat

4x3 (3 pause)

• 3 high box jump after each set of squat

4-5 sets:

21/15cal echo
15/12cal ski
9 burpee over bar

rest 2min

TARGET VK-VK2 / KIIHTYVÄ TAHTI, VIIMEISET 2 SAA OLLA HAASTAVIA