7 sets of Bench Press
Sets 1-2: 5 @65%
Sets 3-4: 5 @70%
Sets 5-6: 5 @75%
Set 7: 4 @80%
- Rest 2-3min btw sets

Warm Up
2 rounds
2 min row
20 lunges anyhow
20 american kbs
20 v-ups

Strenght
FS/BS Squat Program Max Power Practise
4 sets 3 FS + 6 BS @80-90% of 1rm Front squat
rest 3-4 min bwn sets
Power Snatch 4x4@80-90% of 1rm power snatch
rest 2-2.5 min bwn sets
Power Clean&Push Jerk 4x4@80-90% of 1rm power clean&jerk
rest 2-2.5 min bwn sets

Metcon
Intervals 3-4 rounds with air bike
1 min hard pace / 2 min rest bwn rounds
target 20/15+ calories each time

Optional Accessory Work
3x 8/8 single arm db row + 4-8 chin ups
3x 40-50m farmers walking
rest as needed

3 rounds:
3-10 strict pull up (2-3 reps in tank)
3-10 strict ring dip (2-3 reps in tank)
(rest as needed)

1round
max reps strict pull up
max reps strict ring dip

Warm Up
2 rounds
2 min row or air bike (add speed during 2 min)
10/10 suitcase deadlifts
10/10 half kneeling press
10 box jump, step down
:20-30 Knee tuck hold on pull up bar

Strenght
3x3 pause front squat @40-60%, as explosive as you can! (2s pause at bottom)
3x3 box back squat @60-70%, as explosive as you can! (sit on bench, pause 1 sec and fast up!)
rest 2-3 min bwn sets

Emom 10
1 squat snatch @80%
rest few minutes and start c&j
Emom 10
1 clean&jerk @80%

Intervals 6-8x1min on / 1min off
Odd : Rowing , sprint first 8/10 calories and then settle it down to 1-2 km pr pace
Even : 8-12 heavy wall ball, then max reps box step overs with double db's (target rx weights)
eli yhteensä joko 3 tai 4 kertaa teet soutua ja wb+step over liikettä. aina 1 min töitä ja 1 huilia ja vuorotelleen liikkeitä.

Optional Accessory Work
3x12-16 jumping lunges with barbell behind neck
3x 8-12 ab wheel roll outs + 8-12 reverse ab crunch
rest 1.5-2.5 min bwn sets

Köysi & käsilläseisonta/kävely

GoHeavy
Clean 1-1-1-1-1
Push press 1-1-1-1-1
Deadlift 1-1-1-1-1
The goal is to increase the weight every round and find the heaviest weight on each movement without compromising good form. The result is total volume lifted

PERFORMANCE
EVERY 5:00 x 4 SETS
50 Double Unders
50/40 Cal Row/Bike/Ski
50 Double Unders
-Rest w/ Time Remaining-

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FITNESS
EVERY 5:00 x 4 SETS
80 Single Unders / :40 Double Under Practice
40/30 Cal Row/Bike/Ski
80 Single Unders / :40 Double Under Practice
-Rest w/ Time Remaining-

• RPE 7
• https://vimeo.com/852610325?share=copy

3x 10min ON/2min OFF

I Go Calories - You Go

A) Bike —>
3x8m Shuttle Run + 12 Box Jump Overs + 3x8m Shuttle Run

B) Row —>
3x8m Shuttle Run + 12 Wall Balls + 3x8m Shuttle Run

C) SkiErg —>
3x8m Shuttle Run + 12 DB Snatches + 3x8m Shuttle Run

7 sets of Clean & Jerk
Set 1: 2 @60%
Set 2: 2 @65%
Set 3: 1 @70%
Set 4: 2 @65%
Set 5: 1 @70%
Set 6: 2 @65%
Set 7: 1 @70%
- Rest 2min btw sets

Warm Up
2 rounds
1.5 min cardio
10/10 bulgarian split squats
20 db snatch
20 alt leg v-ups
Then some mob/prep and Wu sets.

Strenght
FS/BS Squat Program Practise 1
3 sets of 7 front squats + 13 back squats 55-65% of 1rm front squat
rest 3-4 min bwn sets

Metcon (time target under 2.5min, other partner start own round at 2.5 min mark)
3-4 sets, go new set every 5 min
max reps double unders in 45sec
15/12 cal row, bike erg or 12/10 cal air bike (target under 50s)
5+5 single arm db ohs or single arm db oh lunges @RX weight