30 min pk
100 ROPE JUMPS
6 HANG SNATCHES 20kg/15kg
6 OHS 20kg/15kg
500m ROW
300m JOG
6 HANG CLEANS 20kg/15kg
6 tall clean 20kg/15kg

Single Leg Glute Hip Thrust
3 x 12-15 each. Rest 60s.

A) Row Intervals
10 x 15s hard/45s easy.

B) Bike/Ski Intervals
10 x 15s hard/45s easy.

• Both A/B should be tough but CONSISTENT. This is week 2 of a 4 week progression.
• A/B can be done as B/A also.

C) Crossbody Carry
3-5 x 30m/side with heavy weight

Strength

Press
strength 7*3
hypertrophy 7*6 (45sec rest)

accessory

3 sets of 8-12 reps
Chin ups
Skull crushers

workout

20 min EMOM

Min 1: HSPUs/pike press ups/Z press
Min 2: 3 way plate raises
Min 3: pull ups/chin over bar holds/ ring rows
Min 4: banded lat pull down
Min 5: rest
*choose numbers for the gymnastics which are challenging, but sustainable. Go to failure on the light exercises.

afterparty

800m suitcase carry

Banded Pushdowns
2:00 Max reps.

”Dee”

4 kierrosta
40 kyykky
30 etunojapunnerrus käsien irrotuksella
20 yleisliike
400m juoksu

5 Rounds
10 Box Jump 60/50cm
10 Front Squat 60/42,5kg
10 USA Swings@ 32/24kg
Timecap: 16 mins

With a Partner
With 28:00 on the clock:
5k Row
Remaining time max rounds of:
50 Double Unders
20 Power Snatch @42.5/30kg
10 Burpee Box Jumps

• Goal: Challenging effort. Split work however desired.

A) On the minute for 7 min
3-7 strict handstand push-up / box hspu

B) For time
9-7-5 shoulder to overhead 80/55
15-12-9 box jump 60/50

Warm-up
10:00
10 Banded side steps
10 Cyclist Squats
3-1 Deadlift
3-1 Hang Power Clean
3-1 Hang Squat Clean
3-1 Push Jerk
Build up the weight and cut the reps

Strength & Power
Back Squat Week 7
5 x 65%
5 x 75%
3 x 85%
1 x 95%
Lift every 2:00

Conditioning
For Time:
Teams of 3 (Single version: third of the reps)
60 Deadlift
45 Hang Power Clean (30/50kg)
30 Push Press (30/50kg)
15 Bar Muscle up or Strict Pull ups
30 Push Press (30/50kg)
45 Hang Power Clean (30/50kg)
60 Deadlift

Score is time! Use moderate weights!!

Power
Buid up to hevyish Power Clean + Hang Squat Clean + Jerk
This is the time to practice technique!

Extra Midline
Tabata
2 Rounds
Side Lateral Raises
Bicep Curls
Alternating V-ups
Hollow Hold